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-- Host: localhost    Database: sofits_15893
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--
-- Table structure for table `attendance_list`
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-- Dumping data for table `attendance_list`
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--
-- Table structure for table `wp_attendance_list`
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CREATE TABLE `wp_attendance_list` (
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--
-- Dumping data for table `wp_attendance_list`
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-- Table structure for table `wp_commentmeta`
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-- Dumping data for table `wp_commentmeta`
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INSERT INTO `wp_comments` VALUES (7,106,'Susan Riley','sriley@magma.ca','','173.206.178.164','2013-10-09 20:50:20','2013-10-10 00:50:20','I am coming tomorrow, Oct. 10, but for some reason the list isn\'t registering my attendance. - S',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(8,106,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','165.154.20.5','2013-10-10 09:27:27','2013-10-10 13:27:27','Thanks for letting me know.  Someone else mentioned this too, last week.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:24.0) Gecko/20100101 Firefox/24.0','',7,1),(11,647,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','165.154.20.5','2013-10-11 08:45:10','2013-10-11 12:45:10','Jo-Ann  1 short sleeved tee (small) /   1 long sleeved (medium)',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:24.0) Gecko/20100101 Firefox/24.0','',0,1),(12,647,'Meryl','raddatz@sympatico.ca','','67.71.144.167','2013-10-11 09:23:51','2013-10-11 13:23:51','The minimum number to order is 12.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.57.2 (KHTML, like Gecko) Version/5.1.7 Safari/534.57.2','',0,0),(13,647,'Rosy','rosalind.riseborough@sympatico.ca','','70.26.31.176','2013-10-11 10:22:33','2013-10-11 14:22:33','Rosy - 1 long-sleeved size L',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(15,647,'Sharon','caj_2@sympatico.ca','','174.92.91.232','2013-10-11 14:35:06','2013-10-11 18:35:06','1 long sleeve med please',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(16,647,'Mary Lou Davies','marylou.davies1@gmail.com','','99.246.38.102','2013-10-11 15:02:26','2013-10-11 19:02:26','Mary Lou :  I would like I short sleeved, and if there are not enough to order, I would like 1 long sleeved.  In size medium please.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.69 Safari/537.36','',0,0),(17,647,'Margaret McLaren','mclarenmv@sympatico.ca','','174.92.94.184','2013-10-11 18:05:33','2013-10-11 22:05:33','I\'d like a medium long sleeve and  a medium short if you get enough orders. Thanks.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.69 Safari/537.36','',0,0),(18,647,'Carol Rendell','rendellwatson@rogers.com','','99.240.143.135','2013-10-11 20:57:09','2013-10-12 00:57:09','1 long sleeve (medium) &amp; 1 short sleeve (medium)',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_5_8) AppleWebKit/534.50.2 (KHTML, like Gecko) Version/5.0.6 Safari/533.22.3','',0,0),(25,647,'Susan Riley','sriley@magma.ca','','173.206.138.67','2013-10-14 21:14:20','2013-10-15 01:14:20','I\'d like one long-sleeve medium, please.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(27,647,'Julie McInnes','julieamcinnes@gmail.com','','209.90.147.86','2013-10-15 07:42:47','2013-10-15 11:42:47','One medium long-sleeve and one medium short-sleeve.  Thank you.',0,'1','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/533.21.1 (KHTML, like Gecko) Version/5.0.5 Safari/533.21.1','',0,0),(31,647,'Ila','ilasmith@sympatico.ca','','74.14.32.48','2013-10-16 21:02:13','2013-10-17 01:02:13','I long-sleeve size L please.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(34,647,'Cary','caryawillis@gmail.com','','207.96.227.9','2013-10-17 16:14:52','2013-10-17 20:14:52','I\'d like one medium sized long sleeve, please.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_8_5) AppleWebKit/536.30.1 (KHTML, like Gecko) Version/6.0.5 Safari/536.30.1','',0,0),(36,647,'Joanne B','jbeveridge@rogers.com','','72.137.9.234','2013-10-17 23:24:56','2013-10-18 03:24:56','I would like 1 short sleeve- small and 1 long sleeve- medium.  Thanks, Meryl!  Joanne',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_5_8) AppleWebKit/537.1 (KHTML, like Gecko) Chrome/21.0.1180.90 Safari/537.1','',0,0),(38,647,'Michele Robertson','michele.robertson@live.ca','','174.112.193.63','2013-10-18 16:30:57','2013-10-18 20:30:57','Hi Meryl,\r\nThanks so much for your help today and yes ... I caught up with the group and didn\'t get lost :-)\r\nI would like a long sleeved - small.\r\nMany thanks,\r\nMichele',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_8_5) AppleWebKit/536.30.1 (KHTML, like Gecko) Version/6.0.5 Safari/536.30.1','',0,0),(39,647,'Susan Overholt newton','Newtonsus@rogers.com','','99.241.114.207','2013-10-20 07:55:59','2013-10-20 11:55:59','If it is not too latent would like a long sleeve small. Thanks',0,'1','Mozilla/5.0 (iPad; CPU OS 7_0 like Mac OS X) AppleWebKit/537.51.1 (KHTML, like Gecko) Version/7.0 Mobile/11A465 Safari/9537.53','',0,0),(41,668,'Carol Rendell','rendellwatson@rogers.com','','99.240.143.135','2013-10-21 11:31:14','2013-10-21 15:31:14','Hi JoAnn, definitely interested in creating a more structured training plan. Thankyou for creating another opportunity for those of us that couldn\'t make it last time.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_5_8) AppleWebKit/534.50.2 (KHTML, like Gecko) Version/5.0.6 Safari/533.22.3','',0,0),(42,668,'Susan Overholt newton','Newtonsus@rogers.com','','99.241.114.207','2013-10-21 11:54:04','2013-10-21 15:54:04','Coming...with bells on! No, seriously what would you like us to bring?',0,'1','Mozilla/5.0 (iPad; CPU OS 7_0 like Mac OS X) AppleWebKit/537.51.1 (KHTML, like Gecko) Version/7.0 Mobile/11A465 Safari/9537.53','',0,0),(43,668,'Jo-Ann','jholden@magma.ca','http://www.musicianonskis.ca/blog','107.20.244.8','2013-10-21 14:12:22','2013-10-21 18:12:22','If one or two of you would like to bring a snack to share, that would be great. However it\'s not really necessary either, and  I don\'t think everyone should bring something.  Sounds too much like a potluck.  I am focusing on the workshop itself.  I can provide water, electricity and teabags as long as someone else boils the water!  There is a fair bit to cover and the time will go fast.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(44,668,'Yvonne Makosz','kayak2u@hotmail.com','','209.90.143.218','2013-10-21 14:51:50','2013-10-21 18:51:50','Count me in. If you need a larger house than mine is available.',0,'1','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; WOW64; Trident/4.0; SLCC2; .NET CLR 2.0.50727; .NET CLR 3.5.30729; .NET CLR 3.0.30729; Media Center PC 6.0; InfoPath.2; .NET4.0C; .NET4.0E)','',0,0),(45,668,'Susan Riley','sriley@magma.ca','','173.206.129.109','2013-10-21 20:44:20','2013-10-22 00:44:20','I am interested in part 2, building, if you go ahead with it. I\'m already logging my efforts this week and trying to mix up my runs with sprints and things. Good inspiration!',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(46,668,'Cary','caryawillis@gmail.com','','99.240.193.92','2013-10-23 15:56:29','2013-10-23 19:56:29','Love to join this session. Thank you, Jo-Ann',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_8_5) AppleWebKit/536.30.1 (KHTML, like Gecko) Version/6.0.5 Safari/536.30.1','',0,0),(48,668,'Bea Hampson','macham@rogers.com','','99.241.168.48','2013-10-25 08:48:31','2013-10-25 12:48:31','Bea would like to join. Focus: CSM or longer day loppets-',0,'1','Mozilla/5.0 (Windows NT 6.0) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.101 Safari/537.36','',0,0),(49,668,'Bea Hampson','macham@rogers.com','','99.241.168.48','2013-10-25 08:57:27','2013-10-25 12:57:27','And again, many thanks Jo-Ann for putting in time and energy. Greatly appreciated.',0,'1','Mozilla/5.0 (Windows NT 6.0) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.101 Safari/537.36','',0,0),(50,668,'Ila','ilasmith@sympatico.ca','','74.14.32.48','2013-10-26 13:43:25','2013-10-26 17:43:25','I\'ll come equipped to take more notes, to supplement the first lot as necessary.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(51,668,'Anne','Aviljoen@sympatico.ca','','70.26.11.37','2013-10-28 20:49:08','2013-10-29 00:49:08','I would like to join in!',0,'1','Mozilla/5.0 (iPad; CPU OS 5_1_1 like Mac OS X) AppleWebKit/534.46 (KHTML, like Gecko) Version/5.1 Mobile/9B206 Safari/7534.48.3','',0,0),(52,668,'Kathy','kmunro94@sympatico.ca','','70.26.5.65','2013-10-28 21:01:11','2013-10-29 01:01:11','If there\'s still room, I\'d like to come',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:24.0) Gecko/20100101 Firefox/24.0','',0,0),(56,668,'Susan Riley','sriley@magma.ca','','173.206.128.164','2013-11-01 22:10:30','2013-11-02 02:10:30','Sorry for the misunderstanding JoAnn. I am NOT coming tomorrow _ when I referred to part 2, in my first post, I meant the follow-up to the first session if there will be one. Hope this doesn\'t screw up the numbers too much - Susan',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(57,723,'Janey Crook','oscar.dog@hotmail.com','','64.229.163.202','2013-11-02 08:34:55','2013-11-02 12:34:55','now all we need is some snow',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.59.10 (KHTML, like Gecko) Version/5.1.9 Safari/534.59.10','',0,0),(58,743,'Mary Lou Davies','marylou.davies1@gmail.com','','99.246.38.102','2013-11-03 16:57:34','2013-11-03 21:57:34','Waxing Clinic.  I thought I would come for a refresher.  The only date I cannot attend is Monday the 25th in the morning.  The afternoon I could do, and the rest of the dates and times are fine.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.101 Safari/537.36','',0,0),(59,615,'Mary Lou Davies','marylou.davies1@gmail.com','','99.246.38.102','2013-11-03 17:00:30','2013-11-03 22:00:30','I will collect the cell phone numbers and emails at next weeks training.  I think land lines are also useful.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.101 Safari/537.36','',0,0),(60,615,'Mary Lou Davies','marylou.davies1@gmail.com','','99.246.38.102','2013-11-03 17:01:15','2013-11-03 22:01:15','Also perhaps addresses for carpooling.  People can provide what they like.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.101 Safari/537.36','',0,0),(61,615,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','165.154.20.5','2013-11-03 19:06:19','2013-11-04 00:06:19','Yes!    Thanks, Mary Lou.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:24.0) Gecko/20100101 Firefox/24.0','',59,1),(62,743,'Meryl','raddatz@sympatico.ca','','70.50.216.223','2013-11-03 20:56:57','2013-11-04 01:56:57','I would be interested in attending the waxing clinic. Thursday and Monday work best for me.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.59.10 (KHTML, like Gecko) Version/5.1.9 Safari/534.59.10','',0,0),(64,743,'Margaret McLaren','mclarenmv@sympatico.ca','','174.92.84.189','2013-11-04 13:26:14','2013-11-04 18:26:14','I\'m interested. Not the 16th if possible.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/30.0.1599.101 Safari/537.36','',0,0),(65,743,'Julie McInnes','julieamcinnes@gmail.com','','173.206.146.119','2013-11-04 13:58:19','2013-11-04 18:58:19','I am interested but could only do the Saturdays and possibly the Thursday if it were early enough in the afternoon.',0,'1','Mozilla/5.0 (Macintosh; U; Intel Mac OS X 10_6_8; en-us) AppleWebKit/533.21.1 (KHTML, like Gecko) Version/5.0.5 Safari/533.21.1','',0,0),(66,93,'Susan Riley','sriley@magma.ca','','173.206.137.40','2013-11-04 19:12:47','2013-11-05 00:12:47','I\'d like to add the Frost and Fire mini-tri _ snowshoe, ski (classic or skate) and run _ in Wakefield on Jan. 25 to the list of possible events. I\'m hoping to do it - Thanks, Susan',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(69,743,'Sharon','caj_2@sympatico.ca','','70.26.32.115','2013-11-11 13:23:34','2013-11-11 18:23:34','I would love to attend. Thanks!\r\nSharon',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(74,743,'Ila','ilasmith@sympatico.ca','','74.14.32.48','2013-11-17 21:25:47','2013-11-18 02:25:47','First, I can come and take notes again if you think you\'ll cover any topics different from last year\'s waxing clinic, if that would be helpful.  \r\n\r\nSecond, I\'ve finally bought the proper form to clamp skis into for waxing, but am running into difficulty finding a suitable work-bench to screw it onto.  Could you possibly tell me what you use, or post a photo of it?  Or if anyone else has found a good solution, I\'d love to hear what it is.  I\'m aiming for something stable and collapsible, but less expensive than the $260 one at Fresh Air that is made to go with the part that holds the skis.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(75,743,'Julie McInnes','julieamcinnes@gmail.com','','173.206.99.148','2013-11-18 14:41:30','2013-11-18 19:41:30','I will attend the waxing clinic.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9) AppleWebKit/537.71 (KHTML, like Gecko) Version/7.0 Safari/537.71','',0,0),(77,743,'Susan Riley','sriley@magma.ca','','173.206.128.67','2013-11-19 18:37:09','2013-11-19 23:37:09','I bought a cheap _ I think less than $50 _ clamping system for waxing skis at MEC and attached to a workbench that Mr. O\'Hara built in the basement of my mid-century (i.e. old) home. Mr. O\'Hara was the original owner and builder of the place and a general contractor, to boot. So it is a solid workbench. I\'ll post a photo in SOFITS AND FRIENDS.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(85,861,'Carol Rendell','rendellwatson@rogers.com','','174.115.240.54','2013-11-26 20:13:25','2013-11-27 01:13:25','Hi JoAnn, sorry I\'m going to miss the first ski of the season. Have been to phyio. 2x &amp; he says it will be another 2 weeks before I can start running/skiing again. So for now, I have to be content with long walks, stretching, yoga. I can\'t wait to get back!!! Enjoy the snow!\r\nI posted a comment this morning but didn\'t see it, so if this is a repeat...apologies.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_5_8) AppleWebKit/534.50.2 (KHTML, like Gecko) Version/5.0.6 Safari/533.22.3','',0,0),(86,861,'Yvonne','kayak2u@hotmail.com','','184.144.155.194','2013-11-29 07:51:46','2013-11-29 12:51:46','I will not be able to attend today\'s training as I am injured ! First time in 12 years. Hopefully next week',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(87,861,'Bea Hampson','macham@rogers.com','','99.241.168.48','2013-11-29 09:05:52','2013-11-29 14:05:52','Hi folks,\r\n\r\nWill miss the ski today-it is mama\'s Christmas lunch and attendance is mandatory.\r\n\r\nhave fun on this lovely sunny day.\r\n\r\nBea',0,'1','Mozilla/5.0 (Windows NT 6.0) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/31.0.1650.57 Safari/537.36','',0,0),(89,319,'Ila','ilasmith@sympatico.ca','','74.14.32.48','2013-12-02 16:29:23','2013-12-02 21:29:23','Jo-Ann,\r\nDo we still have access to last year\'s waxing notes?  There was additional detail in them that I didn\'t repeat in this year\'s notes, which were meant to be supplementary to, or merged with the older ones.  \r\n\r\nAlso, on re-reading the grip waxing section of the notes posted here, I see they suggest applying heat, then putting the skis outside to cool, then corking.  Shouldn\'t it be heating, corking, then cooling??  \r\n\r\nIla',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(90,319,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','207.112.110.124','2013-12-02 19:17:41','2013-12-03 00:17:41','No, they have to cool before corking, if ironed on.   If it\'s not ironed in they cool after corking (very optional).  I\'ll send you the files I have.   Park of the problem is that I don\'t have MS word, so I spent much of the morning merging the two files in OPEN OFFICE as best I could.   I\'ll look at it again in a few days.   What did I leave out?',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:25.0) Gecko/20100101 Firefox/25.0','',0,1),(94,890,'Carol Rendell','rendellwatson@rogers.com','','174.115.240.54','2013-12-05 16:37:33','2013-12-05 21:37:33','Sorry won\'t be able to make it tomorrow, physio wants me to focus on strengthening my back before resuming rigorous exercise. Hopefully he\'ll give me the go ahead next week, so goal is Dec. 13!',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_5_8) AppleWebKit/534.50.2 (KHTML, like Gecko) Version/5.0.6 Safari/533.22.3','',0,0),(96,939,'Janey Crook','oscar.dog@hotmail.com','','74.15.218.71','2013-12-07 16:00:08','2013-12-07 21:00:08','This sounds great to me.  I have just bought skate skis, which I pick up tomorrow so I am really keen to have  group skate instruction.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.59.10 (KHTML, like Gecko) Version/5.1.9 Safari/534.59.10','',0,0),(97,939,'Susan Riley','sriley@magma.ca','','173.206.137.113','2013-12-07 16:51:06','2013-12-07 21:51:06','Not sure I can commit so much time every Friday, but I would like to do both. How about concentrating on classic one week and skate the next? Although conditions tend to favour one over the other. I can come for 10 a.m. or for 12.45. I\'ll wait to see what is decided. I prefer classic, but don\'t want to totally reject skating which is good conditioning.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(98,939,'Meryl','raddatz@sympatico.ca','','70.27.195.218','2013-12-08 20:36:32','2013-12-09 01:36:32','I don\'t have skate skis yet. (Am I the only one?)',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.59.10 (KHTML, like Gecko) Version/5.1.9 Safari/534.59.10','',0,0),(99,939,'Sharon','caj_2@sympatico.ca','','174.92.93.226','2013-12-09 12:33:43','2013-12-09 17:33:43','I do not have skate skis either....and I cannot make it in the morning since I work until noon. This makes my comment really easy...keep the schedule as it is.....',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(100,939,'Julie McInnes','julieamcinnes@gmail.com','','173.206.99.229','2013-12-09 15:05:25','2013-12-09 20:05:25','I would like to do skate and classic.  I would only be able to do all full day on Friday occasionally.  I can do mornings or afternoons.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9) AppleWebKit/537.71 (KHTML, like Gecko) Version/7.0 Safari/537.71','',0,0),(101,939,'Kathy','kmunro94@sympatico.ca','','70.26.6.185','2013-12-09 16:26:27','2013-12-09 21:26:27','Doesn\'t matter- classic or skate - as long as I do a good afternoon workout.  No mornings.\r\nI just want to see what icon I get.',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(105,983,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.4.119','2013-12-10 13:30:11','2013-12-10 18:30:11','I do have some extra skate skis.   Happy to lend, first come, first served.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:25.0) Gecko/20100101 Firefox/25.0','',0,1),(106,983,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.4.119','2013-12-10 13:31:08','2013-12-10 18:31:08','This poll is mystifying.  What are the check marks for?!?  And why does Janey\'s name not show up with the others?',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:25.0) Gecko/20100101 Firefox/25.0','',0,1),(107,319,'Ila','ilasmith@sympatico.ca','','74.14.32.48','2013-12-10 18:00:01','2013-12-10 23:00:01','The waxing notes are now complete as far as I can tell.  Thanks for fixing and re-posting!',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(108,319,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.128.135','2013-12-11 07:52:52','2013-12-11 12:52:52','I forgot to check that the PDF had copied both pages!  And then the site was \"broken\" for several days so I couldn\'t post upload anything to it.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:25.0) Gecko/20100101 Firefox/25.0','',107,1),(109,939,'Margaret McLaren','mclarenmv@sympatico.ca','','70.26.34.159','2013-12-11 10:42:49','2013-12-11 15:42:49','I\'m only classic sking. I\'m flexible for what ever time you need Friday.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/31.0.1650.63 Safari/537.36','',0,0),(111,983,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.4.119','2013-12-14 16:30:43','2013-12-14 21:30:43','I think there are 5 sofits without skate skis.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:25.0) Gecko/20100101 Firefox/25.0','',0,1),(112,1011,'Susan Riley','sriley@magma.ca','','173.206.128.139','2013-12-14 19:37:51','2013-12-15 00:37:51','Very helpful and encouraging. Thanks, Rosy - S',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(114,1018,'Jo-Ann','jholden@magma.ca','http://www.musicianonskis.ca/blog','173.206.4.119','2013-12-16 11:30:30','2013-12-16 16:30:30','I teach on Tuesday afternoons.  Have fun!',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(115,1018,'Meryl','raddatz@sympatico.ca','','70.27.195.218','2013-12-16 18:57:07','2013-12-16 23:57:07','I can\'t make it, but have a great ski!',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.59.10 (KHTML, like Gecko) Version/5.1.9 Safari/534.59.10','',0,0),(116,1018,'Susan Riley','sriley@magma.ca','','173.206.129.234','2013-12-16 21:08:07','2013-12-17 02:08:07','I\'ll be there to Ski Ontario! For a change.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.6; rv:25.0) Gecko/20100101 Firefox/25.0','',0,0),(118,1018,'Mary Lou Davies','marylou.davies1@gmail.com','','99.246.38.102','2013-12-16 22:38:24','2013-12-17 03:38:24','Sorry Michele I have another commitment.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/31.0.1650.63 Safari/537.36','',0,0),(137,1094,'Rosy','rosalind.riseborough@sympatico.ca','','69.158.175.40','2014-01-29 10:06:10','2014-01-29 15:06:10','Fingers crossed. If there\'s no set practice, I hope to go for a classic ski. Jo-Ann, will you post the skill details for the afternoon folks?',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:26.0) Gecko/20100101 Firefox/26.0','',0,0),(138,1102,'Susan Riley','sriley@magma.ca','','173.206.136.131','2014-01-30 18:55:33','2014-01-30 23:55:33','Unfortunately, will not be able to make the morning ski on Friday. Will try to get out in the afternoon. Sorry for the late change, Jo Ann - S',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:26.0) Gecko/20100101 Firefox/26.0','',0,0),(139,1146,'Susan Riley','sriley@magma.ca','','173.206.136.58','2014-02-05 15:11:26','2014-02-05 20:11:26','Really varies with terrain, but I am going to guess it takes me an hour to do five k. Maybe more. Total guess.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:26.0) Gecko/20100101 Firefox/26.0','',0,0),(140,1146,'Joanne Beveridge','jbeveridge@rogers.com','','72.137.9.234','2014-02-05 22:48:00','2014-02-06 03:48:00','Hi Jo-Ann, I am planning on coming, but my my nasal passages have just become like faucets tonight!  That said, at this rate, I should be dry by Friday.  Here\'s hoping.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_8_3) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/32.0.1700.77 Safari/537.36','',0,0),(141,1143,'Joanne Beveridge','jbeveridge@rogers.com','','72.137.9.234','2014-02-05 23:25:45','2014-02-06 04:25:45','I am like Susan, and really don\'t know times.  However, I too will guess about 1 hour.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_8_3) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/32.0.1700.77 Safari/537.36','',0,0),(142,1146,'Sandra','slturgeon@rogers.com','','99.246.118.96','2014-02-06 08:23:31','2014-02-06 13:23:31','I have no idea how long to ski 5 k but think I am one of slower ones?',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_1) AppleWebKit/537.73.11 (KHTML, like Gecko) Version/7.0.1 Safari/537.73.11','',0,0),(143,1146,'Rosy','rosalind.riseborough@sympatico.ca','','70.26.29.92','2014-02-06 20:09:32','2014-02-07 01:09:32','My expected time is 40 minutes, not pushing too hard. This is based on the \"time trial\" we had last year when I skied 5 km as fast as I could (with less than perfect technique) in just under 30 minutes. If I\'m slower, I\'ll blame it on a) technique b) being really out of condition and c) oh well ... Pinks Lake Hill.',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:27.0) Gecko/20100101 Firefox/27.0','',0,0),(147,1180,'Sharon','caj_2@sympatico.ca','','69.158.171.129','2014-02-14 13:03:35','2014-02-14 18:03:35','I really want to ski on Monday so I may meet up with you for a short time...I feel like I have been deprived and need some k\'s on my skis!!!!',0,'1','Mozilla/5.0 (Windows NT 5.1; rv:26.0) Gecko/20100101 Firefox/26.0','',0,0),(148,1180,'Meryl','raddatz@sympatico.ca','','70.27.195.218','2014-02-14 18:42:34','2014-02-14 23:42:34','I\'m not free on Monday.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.59.10 (KHTML, like Gecko) Version/5.1.9 Safari/534.59.10','',0,0),(149,1180,'Margaret McLaren','mclarenmv@sympatico.ca','','174.92.94.156','2014-02-16 20:06:35','2014-02-17 01:06:35','I have car problems that are keeping me home. If anyone from this end of town can give me a  ride it would be  appreciated.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/32.0.1700.107 Safari/537.36','',0,0),(150,1180,'Margaret McLaren','mclarenmv@sympatico.ca','','174.92.94.156','2014-02-17 10:43:26','2014-02-17 15:43:26','Sorry for the delay  in responding. It looks like I have a car to use .',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/32.0.1700.107 Safari/537.36','',0,0),(153,1208,'Michele Robertson','michele.robertson@live.ca','','99.224.159.147','2014-03-03 12:11:00','2014-03-03 17:11:00','Sorry I haven\'t been able to join you but my work has been extremely busy lately ... and then\r\nI was away skiing at a Tremblant chalet last weekend with a group of friends. \r\nI won\'t be joining you this Friday but will see how things work out for the next few. \r\nSo sorry I will also be away April 5th - I\'m heading to Daytona - condo on the ocean - my 3 sisters for a week.\r\nEnjoy the season - I have really enjoyed getting to know a great group of enthusiasts.\r\nCheers,\r\nMichele',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_2) AppleWebKit/537.74.9 (KHTML, like Gecko) Version/7.0.2 Safari/537.74.9','',0,0),(154,1208,'Pat Wilson','patawilson53@gmail.com','','99.246.42.219','2014-03-03 19:35:08','2014-03-04 00:35:08','Hi Jo Anne\\\r\nI will plan to be there but at this point I can\'t put a ski boot on.  My pinky toe is swollen and black after stubbing it last night.  So if I\'m not there you know why.\r\npat',0,'1','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.0; WOW64; Trident/5.0)','',0,0),(155,1208,'Susan Riley','sriley@magma.ca','','173.206.177.160','2014-03-06 15:26:20','2014-03-06 20:26:20','I don\'t think I will be coming this Friday, but I very much appreciate your efforts Jo Ann. If things change, I will be there with my skate skis - Thanks, Susan',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:27.0) Gecko/20100101 Firefox/27.0','',0,0),(156,1208,'Sandra','slturgeon@rogers.com','','99.246.118.96','2014-03-07 09:07:34','2014-03-07 14:07:34','Im heading for a family ski weekend at Sugarbush today-so won\'t be able to attend. Also working next friday. Enjoy this beautiful day!',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_1) AppleWebKit/537.73.11 (KHTML, like Gecko) Version/7.0.1 Safari/537.73.11','',0,0),(158,1222,'Pat Wilson','patawilson53@gmail.com','','99.246.42.219','2014-03-12 09:57:55','2014-03-12 13:57:55','Hi Jo-Ann\r\nI will be out of town, but skiing and practising I hope.  Have a good session everybody.',0,'1','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.0; WOW64; Trident/5.0)','',0,0),(159,1222,'Susan Riley','sriley@magma.ca','','173.206.178.122','2014-03-12 16:10:02','2014-03-12 20:10:02','Will decide on classic or skate depending on conditions but I am leaning towards classic. See everyone there! -S',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:27.0) Gecko/20100101 Firefox/27.0','',0,0),(160,1220,'Rosy','rosalind.riseborough@sympatico.ca','','174.92.95.199','2014-03-12 21:57:57','2014-03-13 01:57:57','I\'ll try to be there but might be late, so don\'t wait.',0,'1','Mozilla/5.0 (Windows NT 6.3; Win64; x64; Trident/7.0; Touch; MAARJS; rv:11.0) like Gecko','',0,0),(161,1222,'Meryl Raddatz','raddatz@sympatico.ca','','70.27.195.218','2014-03-13 10:07:41','2014-03-13 14:07:41','I\'ll be in Toronto for the weekend so will miss this session. Have fun!',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_7_5) AppleWebKit/536.29.13 (KHTML, like Gecko) Version/6.0.4 Safari/536.29.13','',0,0),(162,1222,'Penny','pennye@sympatico.ca','','184.148.26.57','2014-03-13 19:42:51','2014-03-13 23:42:51','I plan to skate...my classic skiing is over for the season.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.9; rv:27.0) Gecko/20100101 Firefox/27.0','',0,0),(163,1222,'Susan Riley','sriley@magma.ca','','173.206.136.75','2014-03-14 10:07:49','2014-03-14 14:07:49','I may be late, Jo Ann, so go ahead. The furnace died overnight _ third time this winter _ and I am waiting for the repair crew. I\'ll go to the parking when I can and try to catch up with everyone, or, at least, enjoy a ski - Thanks, Susan',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:27.0) Gecko/20100101 Firefox/27.0','',0,0),(164,1220,'Margaret McLaren','mclarenmv@sympatico.ca','','70.26.29.234','2014-03-14 11:52:38','2014-03-14 15:52:38','I\'m coming to test out the shoulder. will ski , if it hurts I\'ll turn back. See you soon.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/33.0.1750.146 Safari/537.36','',0,0),(165,1236,'Penny','pennye@sympatico.ca','','184.148.26.57','2014-03-18 15:36:54','2014-03-18 19:36:54','I\'m planning to ski on Friday.  Just home from a great skate ski in the Lac Philippe sector :-)',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.9; rv:27.0) Gecko/20100101 Firefox/27.0','',0,0),(166,1236,'Meryl','raddatz@sympatico.ca','','70.26.50.122','2014-03-20 13:10:43','2014-03-20 17:10:43','I\'m going to a funeral tomorrow (not that I have skate skis yet anyway).',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/534.59.10 (KHTML, like Gecko) Version/5.1.9 Safari/534.59.10','',0,0),(167,1236,'Janey','oscar.dog@hotmail.com','','174.93.173.232','2014-03-20 15:13:45','2014-03-20 19:13:45','I am planning on skiing tomorrow but....... it depends on whether I have a car or not.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_2) AppleWebKit/537.74.9 (KHTML, like Gecko) Version/7.0.2 Safari/537.74.9','',0,0),(168,1236,'Cary','caryawillis@gmail.com','','99.240.231.193','2014-03-20 15:57:40','2014-03-20 19:57:40','Website all red thumbs down for skiing in the Park. Hope conditions improve as would like to ski tomorrow.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_2) AppleWebKit/537.74.9 (KHTML, like Gecko) Version/7.0.2 Safari/537.74.9','',0,0),(169,1238,'Pat Wilson','patawilson53@gmail.com','','99.246.42.219','2014-03-20 17:15:21','2014-03-20 21:15:21','Still not sure about my toe for tomorrow Jo-Ann so I will be a maybe, but I hope to make it.',0,'1','Mozilla/5.0 (compatible; MSIE 9.0; Windows NT 6.0; WOW64; Trident/5.0)','',0,0),(171,1296,'Joanne Beveridge','jbeveridge@rogers.com','','99.240.150.246','2014-04-11 12:08:00','2014-04-11 16:08:00','So sorry, I need to be at the hospital.  That dear, old friend is getting very close to his last breaths.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_8_5) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/34.0.1847.116 Safari/537.36','',0,0),(172,273,'Annemarieke Goldsmith','Goldsmith1958@gmail.com','','99.240.147.167','2014-08-14 15:06:17','2014-08-14 19:06:17','Please let me know where you need help. Looking forward to dry land and ski sessions.',0,'1','Mozilla/5.0 (iPhone; CPU iPhone OS 7_1 like Mac OS X) AppleWebKit/537.51.2 (KHTML, like Gecko) Version/7.0 Mobile/11D167 Safari/9537.53','',0,0),(174,93,'Annemarieke Goldsmith','Goldsmith1958@gmail.com','','216.218.29.215','2014-08-15 21:20:16','2014-08-16 01:20:16','The Army run is on September 21, 2014. My daughter and I are running our first half marathon.',0,'1','Mozilla/5.0 (iPhone; CPU iPhone OS 7_1 like Mac OS X) AppleWebKit/537.51.2 (KHTML, like Gecko) Version/7.0 Mobile/11D167 Safari/9537.53','',0,0),(176,273,'Annemarieke','goldsmith1958@gmail.com','','207.219.69.224','2014-08-23 11:59:38','2014-08-23 15:59:38','Be more than happy to help with ski technique, although I have a lot to learn as well. I will ask my daughter for some drills. If her schedule permits I can have her  assist with drills and technique.',0,'1','Mozilla/5.0 (iPad; CPU OS 7_1_1 like Mac OS X) AppleWebKit/537.51.2 (KHTML, like Gecko) Mobile/11D201 [FBAN/FBIOS;FBAV/6.6;FBBV/446101;FBDV/iPad3,4;FBMD/iPad;FBSN/iPhone OS;FBSV/7.1.1;FBSS/2; FBCR/;FBID/tablet;FBLC/en_US;FBOP/1]','',0,0),(177,273,'Barbara','levine.barbara@gmail.com','','99.246.66.46','2014-08-27 20:17:45','2014-08-28 00:17:45','Assistant videographer',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_6_8) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/37.0.2062.94 Safari/537.36','',0,0),(179,273,'Mary Lou Davies','marylou.davies1@gmail.com','','99.246.66.128','2014-08-28 07:40:02','2014-08-28 11:40:02','Happy to continue with forms, etc for this year. \r\n\r\nBut would be happy to host a group session inviting, Cary and Julie to speak to the group about nutrition for training, if they are willing.\r\n\r\nNot sure it is realistic to have them provide nutritious snacks after every session, as they volunteered to do last year.  I think it resulted in them doing the lions share of the volunteer work and expense!',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/36.0.1985.143 Safari/537.36','',0,0),(180,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.1.90','2014-08-28 09:44:36','2014-08-28 13:44:36','The snacks were shared among 3 people, including Joanne as well as Cary and Julie. However I think people should volunteer to do what they feel they would best contribute comfortable doing. The list is a starting point only.  Some people managed to entirely avoid volunteering last year and I would really like them to jump in and find something useful to contribute.   I gave up every Friday, coached every week, and spent an entire week during the summer planning the sessions.  This was easily a couple of hundred hours, so I\'m looking forward to having a GREAT DEAL of help this year!  It\'s such a creative and vibrant group, I know there will be some interesting ideas. By the way Mary-Lou, I think you probably invested more volunteer time than anyone else.  Your jobs should also be shared out!',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:31.0) Gecko/20100101 Firefox/31.0','',179,1),(181,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.1.90','2014-08-28 09:48:14','2014-08-28 13:48:14','Annemarieke! It will be great to have you help with technique sessions.  I do already have zillions of drills from my days with Mike Viera, and my son\'s racing days (parents were encouraged to join in those days, so we went 3 times a week all year for 4 years, such fun!)and was thinking of having a few advance-sessions with the assistants to work on the drill presentations.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:31.0) Gecko/20100101 Firefox/31.0','',176,1),(182,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.1.90','2014-08-28 09:49:01','2014-08-28 13:49:01','Barbara! Thanks !',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:31.0) Gecko/20100101 Firefox/31.0','',177,1),(183,273,'Penny','pennye@sympatico.ca','','70.52.151.11','2014-08-28 10:47:00','2014-08-28 14:47:00','I could send out the weekly emails.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.9; rv:31.0) Gecko/20100101 Firefox/31.0','',0,0),(184,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.1.90','2014-08-28 11:04:12','2014-08-28 15:04:12','Nice offer, Penny, but you are another one who keeps volunteering for more stuff.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:31.0) Gecko/20100101 Firefox/31.0','',183,1),(185,273,'Elaine','mandehalle@gmail.com','','99.241.171.139','2014-09-05 10:05:59','2014-09-05 14:05:59','I\'m happy to help out where needed- being a newbie I may need some direction.  Being the equipment manager of my daughter\'s swim team, I have contact with suppliers for clothing i.e. tshirts, jackets...I also love making healthy snacks and discovering new recipes! I can help with set up too.  Let me know what is needed most.  Happy to contribute!',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_4) AppleWebKit/537.78.2 (KHTML, like Gecko) Version/7.0.6 Safari/537.78.2','',0,0),(186,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.0.229','2014-09-05 12:43:32','2014-09-05 16:43:32','Thanks Elaine, I\'ll gladly take you up on the offer  of setting up, which could, potentially involve some equipment, too.    We\'ll find you a partner to help with this.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',185,1),(187,1390,'Joanne Beveridge','jbeveridge@rogers.com','','99.240.150.246','2014-09-12 00:24:56','2014-09-12 04:24:56','Hi Jo-Ann,\r\n\r\nI do hope you had a restorative summer- hopefully with lots of outdoor time, and music time too.  I believe I have signed up in the appropriate place (Facebook) for this upcoming season of SOFITS.  As well, I mentioned I would be delighted to be on the \'Snack Team\' for post-activity.  However, I have not been able to access the \'protected\' sights, so am subsequently concerned that I haven\'t done something correct.  Sorry to bug you, but I am gearing up to being ready for our session, in Sept at Rockcliffe.  Location is good by me.  Many thanks for embracing all of us again in helping us establish great health goals.  Appreciate you,  Joanne',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_5_8) AppleWebKit/537.1 (KHTML, like Gecko) Chrome/21.0.1180.90 Safari/537.1','',0,0),(188,1390,'Linda Lafrance','Lindalafrance@bellnet.ca','','74.15.168.167','2014-09-12 05:44:43','2014-09-12 09:44:43','Hi Joanne,\r\nIm not sure how it works to get into the protected sites in order to volunteer for something. Please advise.\r\nLinda',0,'1','Mozilla/5.0 (iPad; CPU OS 7_1_2 like Mac OS X) AppleWebKit/537.51.2 (KHTML, like Gecko) Mobile/11D257 [FBAN/FBIOS;FBAV/14.1.0.25.26;FBBV/4228546;FBDV/iPad2,2;FBMD/iPad;FBSN/iPhone OS;FBSV/7.1.2;FBSS/1; FBCR/Bell;FBID/tablet;FBLC/en_US;FBOP/1]','',0,0),(189,1390,'Penny','pennye@sympatico.ca','','70.53.124.207','2014-09-12 07:32:57','2014-09-12 11:32:57','Joanne, I\'ve emailed you with the password.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.9; rv:32.0) Gecko/20100101 Firefox/32.0','',0,0),(190,273,'Janey','oscar.dog@hotmail.com','','70.50.147.165','2014-09-12 09:52:19','2014-09-12 13:52:19','Thanks Jo Ann, I see that you have put me down for healthy snacks helper  -  I can certainly do this  -  we will all have to co ordinate.   I guess that the \"snackers\" should  co-ordinate some sort of schedule.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_4) AppleWebKit/537.78.2 (KHTML, like Gecko) Version/7.0.6 Safari/537.78.2','',0,0),(191,273,'Fay','fay@nordicwind.ca','','206.47.112.171','2014-09-12 14:59:56','2014-09-12 18:59:56','I would be happy to organize a regularly planned ski (or run before the snow flies?) session during the week.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',0,0),(192,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.137.214','2014-09-12 16:00:02','2014-09-12 20:00:02','That would be great, Fay!   Pick a regular day and time that works for you and we\'ll post the details on the site.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',191,1),(193,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.137.214','2014-09-12 16:00:47','2014-09-12 20:00:47','Thanks, Janey (yum!).',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',190,1),(194,273,'Marie-France','lahulloise@gmail.com','','198.103.184.76','2014-09-13 07:00:38','2014-09-13 11:00:38','Suggestions for Volunteer Jobs:\r\n\r\n\r\n1.Research, plan and book yurts, cabins, or out of town ski trips for',0,'1','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Trident/4.0; SLCC2; .NET CLR 2.0.50727; .NET CLR 3.5.30729; .NET CLR 3.0.30729)','',0,0),(195,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.91.24','2014-09-13 08:34:07','2014-09-13 12:34:07','Fantastic, thanks Marie-France!     I\'m so glad you are doing this.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',194,1),(196,273,'Fay','fay@nordicwind.ca','','206.47.117.110','2014-09-14 13:14:07','2014-09-14 17:14:07','What about Monday or Tuesday afternoons? It could be 1:30 for now for running and adjusted for skiing as the weather changes. I cannot do most other days as I have some commitment. This could change in the winter season. Sound reasonable?',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',0,0),(197,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.91.24','2014-09-14 14:28:39','2014-09-14 18:28:39','Sent you an email, Fay! That all sounds good.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',196,1),(198,273,'Liz Ruddick','e.ruddick@sympatico.ca','','69.158.14.171','2014-09-14 15:56:12','2014-09-14 19:56:12','HI Jo-Ann - I could help with the videography. I don\'t have a camcorder or Go Pro, but have video in my DSLR and my point and shoot and have down some editing in iMovie.  I will try to be there on the 26th, but will be out of the country from October 3 - November 7... Otherwise I could help with time trials.  Liz',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_9_4) AppleWebKit/537.78.2 (KHTML, like Gecko) Version/7.0.6 Safari/537.78.2','',0,0),(199,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.91.24','2014-09-14 18:50:31','2014-09-14 22:50:31','Liz:  Wow!  Glad to have you in the group.   You have jumped right in.',0,'1','Opera/9.80 (Windows NT 6.1; WOW64) Presto/2.12.388 Version/12.17','',198,1),(200,273,'Mary Lou Davies','marylou.davies1@gmail.com','','99.246.66.128','2014-09-14 21:26:36','2014-09-15 01:26:36','Ok  I will help Pauline with the wrap up party, and or host a tea party for those interested in sharing food recipes and a discussion on food to support training and racing activity.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/37.0.2062.120 Safari/537.36','',0,0),(201,273,'Linda Lafrance','Lindalafrance@bellnet.ca','','74.15.168.167','2014-09-15 06:12:52','2014-09-15 10:12:52','I can help by taking turns setting up for time trials.',0,'1','Mozilla/5.0 (iPad; CPU OS 7_1_2 like Mac OS X) AppleWebKit/537.51.2 (KHTML, like Gecko) Mobile/11D257 [FBAN/MessengerForiOS;FBAV/11.0.0.15.14;FBBV/4026123;FBDV/iPad2,2;FBMD/iPad;FBSN/iPhone OS;FBSV/7.1.2;FBSS/1; FBCR/Bell;FBID/tablet;FBLC/en_US;FBOP/1]','',0,0),(202,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.91.24','2014-09-15 09:34:33','2014-09-15 13:34:33','Thanks, Linda',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',201,1),(204,273,'Liz Stanich','lizstanich@gmail.com','','99.240.235.17','2014-09-22 19:16:17','2014-09-22 23:16:17','Hi Joanne\r\n\r\nI would like to volunteer to hep with set up.\r\nI plan to carpool with Elaine and Marg. Elaine has already volunteered to help with set up and needs to arrive early so it would suit me if I could do the same.\r\nHow early do you like us to arrive?',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/37.0.2062.120 Safari/537.36','',0,0),(206,273,'Carol Rendell','rendellwatson@rogers.com','','99.241.135.224','2014-09-23 09:37:55','2014-09-23 13:37:55','videography? help with year end party? yoga? anywhere you need help',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_5_8) AppleWebKit/534.50.2 (KHTML, like Gecko) Version/5.0.6 Safari/533.22.3','',0,0),(207,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.91.24','2014-09-23 13:05:09','2014-09-23 17:05:09','Thanks, Carol, great to have you back, and I welcome your help.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',206,1),(209,273,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.91.24','2014-09-23 13:54:59','2014-09-23 17:54:59','Hi Liz:   I sent you an email, but 12:30 would be good for this first week.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:32.0) Gecko/20100101 Firefox/32.0','',204,1),(224,968,'Bonnie','bbaxter@swchc.on.ca','','64.26.157.122','2014-10-27 12:53:22','2014-10-27 16:53:22','yum !   thanks !!',0,'1','Mozilla/4.0 (compatible; MSIE 8.0; Windows NT 6.1; Win64; x64; Trident/4.0; .NET CLR 2.0.50727; SLCC2; .NET CLR 3.5.30729; .NET CLR 3.0.30729; Media Center PC 6.0; .NET4.0C; .NET4.0E)','',0,0),(236,1665,'sofits','jholden@sofits.ca','http://www.musicianonskis.ca/blog','173.206.74.47','2014-11-23 14:39:44','2014-11-23 19:39:44','Thanks Penny for posting this!',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64; rv:33.0) Gecko/20100101 Firefox/33.0','',0,1),(273,29,'Margaret McLaren','mclarenmv@sympatico.ca','','70.54.49.2','2015-03-11 07:55:50','2015-03-11 11:55:50','I\'ll be there.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/40.0.2214.115 Safari/537.36','',0,0),(274,29,'Jo-Ann Holden','Jholden@magma.ca','http://Sofits.ca','64.56.224.88','2015-03-11 13:13:08','2015-03-11 17:13:08','Kathy  has offered to help again, and Penny will be there as well, so good roll models!',0,'1','Mozilla/5.0 (iPad; CPU OS 8_1_3 like Mac OS X) AppleWebKit/600.1.4 (KHTML, like Gecko) Version/8.0 Mobile/12B466 Safari/600.1.4','',0,0),(275,29,'susan overholt newton','newtonsus@rogers.com','','99.241.1.132','2015-03-12 14:39:07','2015-03-12 18:39:07','I wont be joining you. My right knee is painful and I will give it a rest. Enjoy! Hoping for a bright sunny day.',0,'1','Mozilla/5.0 (Windows NT 6.1; WOW64) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/40.0.2214.115 Safari/537.36','',0,0),(276,29,'Ila','ilasmith@sympatico.ca','','69.157.115.37','2015-03-13 09:28:28','2015-03-13 13:28:28','No skiing for me today.  After successfully avoiding illness all winter I\'ve caught a bug.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.7; rv:36.0) Gecko/20100101 Firefox/36.0','',0,0),(277,1809,'Louise Lavallee','Llavalle@justice.gc.ca','','184.151.112.131','2015-03-13 22:08:20','2015-03-14 02:08:20','I\'d like to participate in tour training sessions on fridays. \r\nPlease Providence mê witz more info at the following adress: llavalle@justice.gc.ca',0,'0','Mozilla/5.0 (iPhone; CPU iPhone OS 8_1_3 like Mac OS X) AppleWebKit/600.1.4 (KHTML, like Gecko) Version/8.0 Mobile/12B466 Safari/600.1.4','',0,0),(278,1809,'Louise Lavallee','Llavalle@justice.gc.ca','','184.151.112.131','2015-03-13 22:11:17','2015-03-14 02:11:17','I soûls like to participate in tour friday training sessions. Please provide me witz more info at the following adress: llavalle@justice.gc.ca',0,'0','Mozilla/5.0 (iPhone; CPU iPhone OS 8_1_3 like Mac OS X) AppleWebKit/600.1.4 (KHTML, like Gecko) Version/8.0 Mobile/12B466 Safari/600.1.4','',0,0),(279,1809,'Rosy','rosalind.riseborough@sympatico.ca','','174.92.89.230','2015-03-19 16:27:01','2015-03-19 20:27:01','What time does the end of year party span on April 10th?',0,'1','Mozilla/5.0 (Windows NT 6.3; WOW64; rv:36.0) Gecko/20100101 Firefox/36.0','',0,0),(280,1809,'Penny','pennye@sympatico.ca','','70.52.149.121','2015-04-15 07:47:17','2015-04-15 11:47:17','Anne has scanned in Sharon\'s weight training routine from last summer.  It\'s posted on the new \"CYCLING\" page.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10.10; rv:37.0) Gecko/20100101 Firefox/37.0','',0,0),(281,1991,'Janey','janeycrook101@gmail.com','','184.144.151.86','2015-06-30 12:11:15','2015-06-30 16:11:15','Sorry that i was able to make the \"brainstorming session\"  This sounds great and the fees very reasonable -  great that they will be going towards a land/waterways conservancy charity.',0,'1','Mozilla/5.0 (Macintosh; Intel Mac OS X 10_10_3) AppleWebKit/600.6.3 (KHTML, like Gecko) Version/8.0.6 Safari/600.6.3','',0,0);

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  `booking_taxes` decimal(10,2) DEFAULT NULL,
  `booking_meta` longtext,
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  KEY `event_id` (`event_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_bookings`
--

INSERT INTO `wp_em_bookings` VALUES (1,1,1,1,'','2013-09-20 18:49:48',0,0.00,0.00,0.00,'a:0:{}');

--
-- Table structure for table `wp_em_events`
--

CREATE TABLE `wp_em_events` (
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  `post_id` bigint(20) unsigned NOT NULL,
  `event_slug` varchar(200) DEFAULT NULL,
  `event_owner` bigint(20) unsigned DEFAULT NULL,
  `event_status` int(1) DEFAULT NULL,
  `event_name` text,
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  `event_end_time` time DEFAULT NULL,
  `event_all_day` int(1) DEFAULT NULL,
  `event_start_date` date DEFAULT NULL,
  `event_end_date` date DEFAULT NULL,
  `post_content` longtext,
  `event_rsvp` tinyint(1) NOT NULL DEFAULT '0',
  `event_rsvp_date` date DEFAULT NULL,
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  `event_spaces` int(5) DEFAULT '0',
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  `location_id` bigint(20) unsigned DEFAULT NULL,
  `recurrence_id` bigint(20) unsigned DEFAULT NULL,
  `event_category_id` bigint(20) unsigned DEFAULT NULL,
  `event_attributes` text,
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  `event_date_modified` datetime DEFAULT NULL,
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  `recurrence_freq` tinytext,
  `recurrence_byday` tinytext,
  `recurrence_byweekno` int(4) DEFAULT NULL,
  `recurrence_days` int(4) DEFAULT NULL,
  `blog_id` bigint(20) unsigned DEFAULT NULL,
  `group_id` bigint(20) unsigned DEFAULT NULL,
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  KEY `event_status` (`event_status`),
  KEY `post_id` (`post_id`),
  KEY `blog_id` (`blog_id`),
  KEY `group_id` (`group_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_events`
--

INSERT INTO `wp_em_events` VALUES (1,422,'sept-27',1,1,'Sept 27','13:00:00','15:00:00',0,'2013-09-27','2013-09-27',NULL,1,NULL,'00:00:00',1,0,0,2,NULL,NULL,'a:0:{}','2013-09-20 14:49:15',NULL,0,NULL,NULL,NULL,NULL,0,NULL,0);

--
-- Table structure for table `wp_em_locations`
--

CREATE TABLE `wp_em_locations` (
  `location_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `post_id` bigint(20) unsigned NOT NULL,
  `blog_id` bigint(20) unsigned DEFAULT NULL,
  `location_slug` varchar(200) DEFAULT NULL,
  `location_name` text,
  `location_owner` bigint(20) unsigned NOT NULL DEFAULT '0',
  `location_address` varchar(200) DEFAULT NULL,
  `location_town` varchar(200) DEFAULT NULL,
  `location_state` varchar(200) DEFAULT NULL,
  `location_postcode` varchar(10) DEFAULT NULL,
  `location_region` varchar(200) DEFAULT NULL,
  `location_country` char(2) DEFAULT NULL,
  `location_latitude` float(10,6) DEFAULT NULL,
  `location_longitude` float(10,6) DEFAULT NULL,
  `post_content` longtext,
  `location_status` int(1) DEFAULT NULL,
  `location_private` tinyint(1) NOT NULL DEFAULT '0',
  PRIMARY KEY (`location_id`),
  KEY `location_state` (`location_state`),
  KEY `location_region` (`location_region`),
  KEY `location_country` (`location_country`),
  KEY `post_id` (`post_id`),
  KEY `blog_id` (`blog_id`)
) ENGINE=MyISAM AUTO_INCREMENT=3 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_locations`
--

INSERT INTO `wp_em_locations` VALUES (1,423,0,'lac-bourgeois-parking-lot','Lac Bourgeois Parking Lot',1,NULL,NULL,NULL,NULL,NULL,NULL,0.000000,0.000000,NULL,1,0),(2,423,0,'lac-bourgeois-parking-lot','Lac Bourgeois Parking Lot',1,'Champlain Parkway','Gatineau Park','Quebec',NULL,NULL,'CA',45.492344,-75.869286,NULL,1,0);

--
-- Table structure for table `wp_em_meta`
--

CREATE TABLE `wp_em_meta` (
  `meta_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `object_id` bigint(20) unsigned NOT NULL,
  `meta_key` varchar(255) DEFAULT NULL,
  `meta_value` longtext,
  `meta_date` timestamp NOT NULL DEFAULT CURRENT_TIMESTAMP,
  PRIMARY KEY (`meta_id`),
  KEY `object_id` (`object_id`),
  KEY `meta_key` (`meta_key`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_meta`
--


--
-- Table structure for table `wp_em_tickets`
--

CREATE TABLE `wp_em_tickets` (
  `ticket_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `event_id` bigint(20) unsigned NOT NULL,
  `ticket_name` tinytext NOT NULL,
  `ticket_description` text,
  `ticket_price` decimal(10,2) DEFAULT NULL,
  `ticket_start` datetime DEFAULT NULL,
  `ticket_end` datetime DEFAULT NULL,
  `ticket_min` int(10) DEFAULT NULL,
  `ticket_max` int(10) DEFAULT NULL,
  `ticket_spaces` int(11) DEFAULT NULL,
  `ticket_members` int(1) DEFAULT NULL,
  `ticket_members_roles` longtext,
  `ticket_guests` int(1) DEFAULT NULL,
  `ticket_required` int(1) DEFAULT NULL,
  PRIMARY KEY (`ticket_id`),
  KEY `event_id` (`event_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_tickets`
--

INSERT INTO `wp_em_tickets` VALUES (1,1,'Attendance',NULL,NULL,NULL,NULL,NULL,NULL,10,0,NULL,0,0);

--
-- Table structure for table `wp_em_tickets_bookings`
--

CREATE TABLE `wp_em_tickets_bookings` (
  `ticket_booking_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `booking_id` bigint(20) unsigned NOT NULL,
  `ticket_id` bigint(20) unsigned NOT NULL,
  `ticket_booking_spaces` int(6) NOT NULL,
  `ticket_booking_price` decimal(10,2) NOT NULL,
  PRIMARY KEY (`ticket_booking_id`),
  KEY `booking_id` (`booking_id`),
  KEY `ticket_id` (`ticket_id`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_em_tickets_bookings`
--

INSERT INTO `wp_em_tickets_bookings` VALUES (1,1,1,1,0.00);

--
-- Table structure for table `wp_groups_capability`
--

CREATE TABLE `wp_groups_capability` (
  `capability_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `capability` varchar(255) NOT NULL,
  `class` varchar(255) DEFAULT NULL,
  `object` varchar(255) DEFAULT NULL,
  `name` varchar(100) DEFAULT NULL,
  `description` longtext,
  PRIMARY KEY (`capability_id`),
  UNIQUE KEY `capability` (`capability`),
  KEY `capability_kco` (`capability`(20),`class`(20),`object`(20))
) ENGINE=MyISAM AUTO_INCREMENT=91 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_groups_capability`
--

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--
-- Table structure for table `wp_groups_group`
--

CREATE TABLE `wp_groups_group` (
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  `creator_id` bigint(20) DEFAULT NULL,
  `datetime` datetime DEFAULT NULL,
  `name` varchar(100) NOT NULL,
  `description` longtext,
  PRIMARY KEY (`group_id`),
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) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_groups_group`
--

INSERT INTO `wp_groups_group` VALUES (1,NULL,1,'2013-09-25 14:02:23','Registered',NULL);

--
-- Table structure for table `wp_groups_group_capability`
--

CREATE TABLE `wp_groups_group_capability` (
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  `capability_id` bigint(20) unsigned NOT NULL,
  PRIMARY KEY (`group_id`,`capability_id`),
  KEY `group_capability_cg` (`capability_id`,`group_id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_groups_group_capability`
--


--
-- Table structure for table `wp_groups_user_capability`
--

CREATE TABLE `wp_groups_user_capability` (
  `user_id` bigint(20) unsigned NOT NULL,
  `capability_id` bigint(20) unsigned NOT NULL,
  PRIMARY KEY (`user_id`,`capability_id`),
  KEY `user_capability_cu` (`capability_id`,`user_id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_groups_user_capability`
--


--
-- Table structure for table `wp_groups_user_group`
--

CREATE TABLE `wp_groups_user_group` (
  `user_id` bigint(20) unsigned NOT NULL,
  `group_id` bigint(20) unsigned NOT NULL,
  PRIMARY KEY (`user_id`,`group_id`),
  KEY `user_group_gu` (`group_id`,`user_id`)
) ENGINE=MyISAM DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_groups_user_group`
--

INSERT INTO `wp_groups_user_group` VALUES (1,1),(4,1),(5,1);

--
-- Table structure for table `wp_links`
--

CREATE TABLE `wp_links` (
  `link_id` bigint(20) unsigned NOT NULL AUTO_INCREMENT,
  `link_url` varchar(255) NOT NULL DEFAULT '',
  `link_name` varchar(255) NOT NULL DEFAULT '',
  `link_image` varchar(255) NOT NULL DEFAULT '',
  `link_target` varchar(25) NOT NULL DEFAULT '',
  `link_description` varchar(255) NOT NULL DEFAULT '',
  `link_visible` varchar(20) NOT NULL DEFAULT 'Y',
  `link_owner` bigint(20) unsigned NOT NULL DEFAULT '1',
  `link_rating` int(11) NOT NULL DEFAULT '0',
  `link_updated` datetime NOT NULL DEFAULT '0000-00-00 00:00:00',
  `link_rel` varchar(255) NOT NULL DEFAULT '',
  `link_notes` mediumtext NOT NULL,
  `link_rss` varchar(255) NOT NULL DEFAULT '',
  PRIMARY KEY (`link_id`),
  KEY `link_visible` (`link_visible`)
) ENGINE=InnoDB AUTO_INCREMENT=8 DEFAULT CHARSET=latin1;

--
-- Dumping data for table `wp_links`
--

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--
-- Table structure for table `wp_options`
--

CREATE TABLE `wp_options` (
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  `option_value` longtext NOT NULL,
  `autoload` varchar(20) NOT NULL DEFAULT 'yes',
  PRIMARY KEY (`option_id`),
  UNIQUE KEY `option_name` (`option_name`)
) ENGINE=InnoDB AUTO_INCREMENT=19665 DEFAULT CHARSET=latin1;

--
-- Dumping data for table `wp_options`
--



--
-- Table structure for table `wp_pollsa`
--

CREATE TABLE `wp_pollsa` (
  `polla_aid` int(10) NOT NULL AUTO_INCREMENT,
  `polla_qid` int(10) NOT NULL DEFAULT '0',
  `polla_answers` varchar(200) NOT NULL DEFAULT '',
  `polla_votes` int(10) NOT NULL DEFAULT '0',
  PRIMARY KEY (`polla_aid`)
) ENGINE=MyISAM AUTO_INCREMENT=8 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_pollsa`
--

INSERT INTO `wp_pollsa` VALUES (1,1,'Good',0),(2,1,'Excellent',0),(3,1,'Bad',0),(4,1,'Can Be Improved',0),(5,1,'No Comments',0),(6,2,'YES',1),(7,2,'NO',0);

--
-- Table structure for table `wp_pollsip`
--

CREATE TABLE `wp_pollsip` (
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  `pollip_qid` varchar(10) NOT NULL DEFAULT '',
  `pollip_aid` varchar(10) NOT NULL DEFAULT '',
  `pollip_ip` varchar(100) NOT NULL DEFAULT '',
  `pollip_host` varchar(200) NOT NULL DEFAULT '',
  `pollip_timestamp` varchar(20) NOT NULL DEFAULT '0000-00-00 00:00:00',
  `pollip_user` tinytext NOT NULL,
  `pollip_userid` int(10) NOT NULL DEFAULT '0',
  PRIMARY KEY (`pollip_id`),
  KEY `pollip_ip` (`pollip_id`),
  KEY `pollip_qid` (`pollip_qid`)
) ENGINE=MyISAM AUTO_INCREMENT=2 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_pollsip`
--

INSERT INTO `wp_pollsip` VALUES (1,'2','6','173.206.164.180','dsl-173-206-164-180.tor.primus.ca','1379712184','sofits',1);

--
-- Table structure for table `wp_pollsq`
--

CREATE TABLE `wp_pollsq` (
  `pollq_id` int(10) NOT NULL AUTO_INCREMENT,
  `pollq_question` varchar(200) NOT NULL DEFAULT '',
  `pollq_timestamp` varchar(20) NOT NULL DEFAULT '',
  `pollq_totalvotes` int(10) NOT NULL DEFAULT '0',
  `pollq_active` tinyint(1) NOT NULL DEFAULT '1',
  `pollq_expiry` varchar(20) NOT NULL DEFAULT '',
  `pollq_multiple` tinyint(3) NOT NULL DEFAULT '0',
  `pollq_totalvoters` int(10) NOT NULL DEFAULT '0',
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) ENGINE=MyISAM AUTO_INCREMENT=3 DEFAULT CHARSET=utf8;

--
-- Dumping data for table `wp_pollsq`
--

INSERT INTO `wp_pollsq` VALUES (1,'How Is My Site?','1379711905',0,1,'',0,0),(2,'Will you be there','1379711997',1,1,'1380283200',0,1);

--
-- Table structure for table `wp_postmeta`
--

CREATE TABLE `wp_postmeta` (
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  `post_id` bigint(20) unsigned NOT NULL DEFAULT '0',
  `meta_key` varchar(255) DEFAULT NULL,
  `meta_value` longtext,
  PRIMARY KEY (`meta_id`),
  KEY `post_id` (`post_id`),
  KEY `meta_key` (`meta_key`(191))
) ENGINE=InnoDB AUTO_INCREMENT=2286 DEFAULT CHARSET=latin1;

--
-- Dumping data for table `wp_postmeta`
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INSERT INTO `wp_posts` VALUES (29,7,'2013-03-06 15:09:05','2013-03-06 20:09:05','<h2><strong><a href=\"http://sofits.ca/friday-training/150306_sofits-skate/\" rel=\"attachment wp-att-1972\"><img class=\"alignnone size-full wp-image-1972\" src=\"http://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg\" alt=\"150306_Sofits-Skate\" width=\"800\" height=\"542\" /></a>FRIDAY  March 13, <span style=\"color: #ff00ff;\">12:00, at P5.   </span></strong></h2>\r\n<h3><strong><span style=\"color: #ff00ff;\"><span style=\"text-decoration: underline; color: #0000ff;\">Note: Please confirm location before leaving home!  P5 will be closed at some point.</span></span>\r\n</strong></h3>\r\nThis will be a hill climbing session and we will focus on offset.   We will finish by videotaping  and then adjourn one final time to Jo-Ann\'s or to a coffee shop ( depending on numbers) to review the videos.    Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\r\n\r\n[yop_poll id=\"88\"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table width=\"100%\" cellspacing=\"0\" cellpadding=\"4\">\r\n<tbody>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','FRIDAY TRAINING','','publish','open','open','','friday-training','','','2015-03-11 08:43:34','2015-03-11 12:43:34','',0,'http://sofits.ca/?page_id=29',0,'page','',4),(30,7,'2013-08-20 00:09:05','2013-08-20 00:09:05','','FRIDAY\'S STUFF','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:09:05','2013-08-20 00:09:05','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(31,7,'2013-08-20 00:09:23','2013-08-20 00:09:23','','THIS WEEK','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:09:23','2013-08-20 00:09:23','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(35,7,'2013-08-20 00:11:23','2013-08-20 00:11:23','','FRIDAY PREVIEW','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:11:23','2013-08-20 00:11:23','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(37,7,'2015-03-11 08:42:54','2015-03-11 12:42:54','<h2><strong><a href=\"http://sofits.ca/friday-training/150306_sofits-skate/\" rel=\"attachment wp-att-1972\"><img class=\"alignnone size-full wp-image-1972\" src=\"http://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg\" alt=\"150306_Sofits-Skate\" width=\"800\" height=\"542\" /></a>FRIDAY  March 13, <span style=\"color: #ff00ff;\">12:00, at P5.   </span></strong></h2>\n<h3><strong><span style=\"color: #ff00ff;\"><span style=\"text-decoration: underline; color: #0000ff;\">Note: Please confirm location before leaving home!  P5 will be closed at some p</span></span>\n</strong></h3>\nThis will be a hill climbing session and we will focus on offset.   We will finish by videotaping  and then adjourn one final time to Jo-Ann\'s or to a coffee shop ( depending on numbers) to review the videos.    Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<table width=\"100%\" cellspacing=\"0\" cellpadding=\"4\">\n<tbody>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n</tbody>\n</table>','FRIDAY TRAINING','','inherit','open','open','','29-autosave-v1','','','2015-03-11 08:42:54','2015-03-11 12:42:54','',29,'http://sofits.ca/2013/08/20/29-autosave-v1/',0,'revision','',0),(38,7,'2013-08-20 00:14:51','2013-08-20 00:14:51','The main ingredients of each week\'s group training will be posted here on Sunday evenings.  This will allow you to plan ahead (get those watches and monitors all set up) or do the workout on your own if you will be away.','FRIDAY PREVIEW','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:14:51','2013-08-20 00:14:51','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(61,7,'2013-08-19 20:51:38','2013-08-20 00:51:38','The main ingredients of each week\'s group training will be posted here on Sunday evenings.  This will allow you to plan ahead (get those watches and monitors all set up) or do the workout on your own if you will be away.','WORKOUT OF THE WEEK','','inherit','open','open','','29-revision-v1','','','2013-08-19 20:51:38','2013-08-20 00:51:38','',29,'http://sofits.ca/2013/08/19/29-revision-v1/',0,'revision','',0),(63,7,'2013-08-19 20:56:05','2013-08-20 00:56:05','','Home','','publish','open','open','','home','','','2013-08-19 20:58:14','2013-08-20 00:58:14','',0,'http://sofits.ca/?p=63',1,'nav_menu_item','',0),(65,7,'2013-08-19 20:56:05','2013-08-20 00:56:05',' ','','','publish','open','open','','65','','','2013-08-19 20:58:14','2013-08-20 00:58:14','',0,'http://sofits.ca/?p=65',3,'nav_menu_item','',0),(71,7,'2013-08-19 20:56:05','2013-08-20 00:56:05',' ','','','publish','open','open','','71','','','2013-08-19 20:58:15','2013-08-20 00:58:15','',0,'http://sofits.ca/?p=71',9,'nav_menu_item','',0),(74,7,'2013-08-19 21:16:53','2013-08-20 01:16:53',' ','','','publish','open','open','','74','','','2013-08-19 21:16:53','2013-08-20 01:16:53','',0,'http://sofits.ca/2013/08/19/74/',10,'nav_menu_item','',0),(93,7,'2013-08-19 23:06:27','2013-08-20 03:06:27','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"http://ottawamission.com/mission-possible/\" target=\"_blank\">Mission Possible</a>: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\r\n<a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"http://www.wqwheelers.com/\" target=\"_blank\">Canadian Ski Marathon</a>:  Feb. 7-8, 2015\r\n\r\n<a href=\"http://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>: Feb. 13, 14, 15, 2015\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"http://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"http://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','publish','open','open','','races-and-events','','','2014-11-05 07:31:11','2014-11-05 12:31:11','',0,'http://sofits.ca/?page_id=93',0,'page','',2),(94,7,'2013-08-19 23:06:27','2013-08-20 03:06:27',' ','','','publish','open','open','','94','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',0,'http://sofits.ca/2013/08/19/94/',11,'nav_menu_item','',0),(95,7,'2013-08-19 23:06:27','2013-08-20 03:06:27','','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',93,'http://sofits.ca/2013/08/19/93-revision-v1/',0,'revision','',0),(106,7,'2013-08-20 15:27:22','2013-08-20 19:27:22','<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>\r\n\r\nBorn to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)\r\n\r\n<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n&nbsp;\r\n\r\n<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell (pretty compelling science  for giving up all animal protein)\r\n\r\nWhat to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules -  Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n&nbsp;\r\n\r\n<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','BOOKS','','publish','open','open','','books','','','2014-01-20 08:28:07','2014-01-20 13:28:07','',0,'http://sofits.ca/?page_id=106',0,'page','',2),(107,7,'2013-08-20 15:27:22','2013-08-20 19:27:22',' ','','','publish','open','open','','107','','','2013-08-20 15:27:22','2013-08-20 19:27:22','',0,'http://sofits.ca/2013/08/20/107/',12,'nav_menu_item','',0),(108,7,'2013-08-20 15:27:22','2013-08-20 19:27:22','','INFORMATION & INSPIRATION','','inherit','open','open','','106-revision-v1','','','2013-08-20 15:27:22','2013-08-20 19:27:22','',106,'http://sofits.ca/2013/08/20/106-revision-v1/',0,'revision','',0),(109,7,'2013-08-20 20:38:16','2013-08-21 00:38:16','','Meech Ski with Rosy_0006','','inherit','open','open','','meech-ski-with-rosy_0006','','','2014-09-23 23:13:57','2014-09-24 03:13:57','',1459,'http://sofits.ca/wp-content/uploads/2013/08/Meech-Ski-with-Rosy_0006.jpg',0,'attachment','image/jpeg',0),(118,7,'2013-08-20 20:48:41','2013-08-21 00:48:41','Articles and links about training, skiing, aging well, eating nutritiously and so on....    It would be great to have a volunteer to','INFORMATION & INSPIRATION','','inherit','open','open','','106-autosave-v1','','','2013-08-20 20:48:41','2013-08-21 00:48:41','',106,'http://sofits.ca/2013/08/20/106-autosave-v1/',0,'revision','',0),(119,7,'2013-08-20 20:48:49','2013-08-21 00:48:49','Articles and links about training, skiing, aging well, eating nutritiously and so on....    It would be great to have a volunteer to compile these.','INFORMATION & INSPIRATION','','inherit','open','open','','106-revision-v1','','','2013-08-20 20:48:49','2013-08-21 00:48:49','',106,'http://sofits.ca/2013/08/20/106-revision-v1/',0,'revision','',0),(120,7,'2013-08-20 20:49:49','2013-08-21 00:49:49','Loppets, time trials, \"epic skis\", marathons, workshops, etc.','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-20 20:49:49','2013-08-21 00:49:49','',93,'http://sofits.ca/2013/08/20/93-revision-v1/',0,'revision','',0),(223,7,'2013-09-03 13:23:14','2013-09-03 17:23:14','The main ingredients of each week\'s group training will be posted here on Sunday evenings.  This will allow you to plan ahead (get those watches and monitors all set up) or do the workout on your own if you will be away.','WEEKLY GROUP TRAINING','','inherit','closed','closed','','29-revision-v1','','','2013-09-03 13:23:14','2013-09-03 17:23:14','',29,'http://sofits.ca/2013/09/03/29-revision-v1/',0,'revision','',0),(266,7,'2013-09-03 15:52:18','2013-09-03 19:52:18','','Weeds','','inherit','closed','closed','','weeds','','','2013-09-03 15:52:18','2013-09-03 19:52:18','',0,'http://sofits.ca/wp-content/uploads/2013/09/Weeds.jpg',0,'attachment','image/jpeg',0),(272,7,'2013-09-04 07:25:01','2013-09-04 11:25:01','See each individual dates for workout locations and details.','WEEKLY GROUP TRAINING','','inherit','closed','closed','','29-revision-v1','','','2013-09-04 07:25:01','2013-09-04 11:25:01','',29,'http://sofits.ca/2013/09/04/29-revision-v1/',0,'revision','',0),(273,7,'2014-08-21 07:36:34','2014-08-21 11:36:34','<h2><span style=\"text-decoration: underline;\">Coach</span></h2>\r\nJo-Ann\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Assistant Coach (strength )\r\n</span></h2>\r\nSharon\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Coaches\'  Helpers:</span></h2>\r\nAnnemarieke,  Barbara,  Ila, Julie, Kathy,   Pat,  Penny and  Yvonne<strong>\r\n</strong>\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Volunteer Coordinator:</span></h2>\r\nAnne\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Friday Workout Advance Set-Up Crew</span></h2>\r\nElaine, Susan R, Liz S.\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Time Trial Assistants:</span></h2>\r\nBonnie, Linda, Liz R. Margaret K, Sandra, Shelley\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Ski Technique Video Team:</span></h2>\r\nBarbara, Carol and Liz R.\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">New Member Contact, and Attendance</span></h2>\r\nMarg M\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Assistant Web Master , Admin and Tech Helpers</span></h2>\r\nMary-Lou, Penny and Rosy\r\n\r\n<strong> </strong>\r\n<h2><span style=\"text-decoration: underline;\">Healthy Snack Chefs</span></h2>\r\nCary, Jan, Janey, Joanne,  Julie\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Trip Planning Team:</span></h2>\r\nBonnie, Marie-France, Mary-Lou,  Pat, Yvonne\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Scheduled Weekly Run /Ski</span></h2>\r\nFay\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Sofits Clothing:</span></h2>\r\nElaine and Meryl\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Party Hostesses and End of Year Party Planners:</span></h2>\r\nCarol, Pauline, Sandra, Susan O and  Yvonne\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Photos and Archives</span></h2>\r\nSusan R\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Newsletter, Story Keeping, Awards and Inspiration</span></h2>\r\nLinda, Susan O and Pauline\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Event Information:</span></h2>\r\nJennifer\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Technical Writer for drills and workshops</span></h2>\r\nIla\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','VOLUNTEERS 2014 2015','','publish','open','closed','paranoidskiers*','volunteers','','','2014-09-27 17:30:03','2014-09-27 21:30:03','',0,'http://sofits.ca/?page_id=273',0,'page','',28),(274,7,'2013-09-04 07:36:34','2013-09-04 11:36:34',' ','','','publish','closed','closed','','274','','','2013-09-04 07:36:34','2013-09-04 11:36:34','',0,'http://sofits.ca/2013/09/04/274/',16,'nav_menu_item','',0),(275,7,'2013-09-04 07:36:34','2013-09-04 11:36:34','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also working on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n&nbsp;','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:36:34','2013-09-04 11:36:34','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(276,7,'2014-09-27 17:29:08','2014-09-27 21:29:08','<h2><span style=\"text-decoration: underline;\">Coach</span></h2>\nJo-Ann\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Assistant Coach (strength )\n</span></h2>\nSharon\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Coaches\'  Helpers:</span></h2>\nAnnemarieke,  Barbara,  Ila, Julie, Kathy,   Pat,  Penny and  Yvonne<strong>\n</strong>\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Volunteer Coordinator:</span></h2>\nAnne\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Friday Workout Advance Set-Up Crew</span></h2>\nElaine, Susan R, Liz S.\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Time Trial Assistants:</span></h2>\nBonnie, Linda, Liz R. Margaret K, Sandra, Shelley\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Ski Technique Video Team:</span></h2>\nBarbara, Carol and Liz R.\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">New Member Contact, and Attendance</span></h2>\nMarg M\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Assistant Web Master , Admin and Tech Helpers</span></h2>\nMary-Lou, Penny and Rosy\n\n<strong> </strong>\n<h2><span style=\"text-decoration: underline;\">Healthy Snack Chefs</span></h2>\nCary, Janey, Joanne and  Julie\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Trip Planning Team:</span></h2>\nBonnie, Marie-France, Mary-Lou,  Pat, Yvonne\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Scheduled Weekly Run /Ski</span></h2>\nFay\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Sofits Clothing:</span></h2>\nElaine and Meryl\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Party Hostesses and End of Year Party Planners:</span></h2>\nCarol, Pauline, Sandra, Susan O and  Yvonne\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Photos and Archives</span></h2>\nSusan R\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Newsletter, Story Keeping, Awards and Inspiration</span></h2>\nLinda, Susan O and Pauline\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Event Information:</span></h2>\nJennifer\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Technical Writer for drills and workshops</span></h2>\nIla\n\n<strong> </strong>\n\n<strong> </strong>\n\n<strong> </strong>\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<strong> </strong>\n\n<strong> </strong>\n\n&nbsp;\n\n<strong> </strong>\n\n<strong> </strong>\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\np\n\np','VOLUNTEERS 2014 2015','','inherit','closed','closed','','273-autosave-v1','','','2014-09-27 17:29:08','2014-09-27 21:29:08','',273,'http://sofits.ca/2013/09/04/273-autosave-v1/',0,'revision','',0),(277,7,'2013-09-04 07:37:42','2013-09-04 11:37:42','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n&nbsp;','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:37:42','2013-09-04 11:37:42','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(278,7,'2013-09-04 07:38:33','2013-09-04 11:38:33','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:38:33','2013-09-04 11:38:33','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(279,7,'2013-09-04 07:40:18','2013-09-04 11:40:18','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators\r\n\r\nSusan Riley: archive-photographer','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:40:18','2013-09-04 11:40:18','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(280,7,'2013-09-04 07:42:06','2013-09-04 11:42:06','(Anything here can be changed,   just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators\r\n\r\nSusan Riley: archive-photographer\r\n\r\nMary Lou: waivers and forms','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:42:06','2013-09-04 11:42:06','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(281,7,'2013-09-04 07:45:55','2013-09-04 11:45:55','(Anything here can be changed,   just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators\r\n\r\nSusan Riley: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M:\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\n&nbsp;','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:45:55','2013-09-04 11:45:55','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(282,7,'2013-09-04 07:53:07','2013-09-04 11:53:07','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:53:07','2013-09-04 11:53:07','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(283,7,'2013-09-04 07:54:20','2013-09-04 11:54:20','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:54:20','2013-09-04 11:54:20','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(284,7,'2013-09-04 07:54:32','2013-09-04 11:54:32','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:54:32','2013-09-04 11:54:32','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(285,7,'2013-09-04 07:55:22','2013-09-04 11:55:22','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance?<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:55:22','2013-09-04 11:55:22','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(288,7,'2013-09-04 07:59:51','2013-09-04 11:59:51',' ','','','publish','closed','closed','','288','','','2013-09-04 07:59:51','2013-09-04 11:59:51','',0,'http://sofits.ca/2013/09/04/288/',17,'nav_menu_item','',0),(291,7,'2013-09-04 15:37:37','2013-09-04 19:37:37','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms?\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance?<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary: nutrition workshop?\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 15:37:37','2013-09-04 19:37:37','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(292,7,'2013-09-04 15:37:53','2013-09-04 19:37:53','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms?\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance?<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary: nutrition workshop?\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 15:37:53','2013-09-04 19:37:53','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(296,7,'2013-09-05 16:49:14','2013-09-05 20:49:14','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Julie:</strong>\r\n\r\n<strong>Cary:</strong> nutrition workshop?\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\nBea\r\n\r\nEllie\r\n\r\n<strong>Janey:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 16:49:14','2013-09-05 20:49:14','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(297,7,'2013-09-05 16:51:38','2013-09-05 20:51:38','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Pat: </strong>downhill ski clinic\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Julie:</strong>\r\n\r\n<strong>Cary:</strong> nutrition workshop?\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\nBea\r\n\r\nEllie\r\n\r\nJoanne<strong>\r\n</strong>\r\n\r\nCarol\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 16:51:38','2013-09-05 20:51:38','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(298,7,'2013-09-05 19:36:54','2013-09-05 23:36:54','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Pat: </strong>downhill ski clinic\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Julie: </strong>snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary:</strong> nutrition workshop?\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\nBea: Assist with classic technique\r\n\r\nEllie\r\n\r\nJoanne<strong>\r\n</strong>\r\n\r\nCarol\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 19:36:54','2013-09-05 23:36:54','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(319,7,'2013-09-07 07:44:06','2013-09-07 11:44:06','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST THEN RUNS OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','publish','open','closed','paranoidskiers*','training-plans','','','2014-03-14 09:58:26','2014-03-14 13:58:26','',0,'http://sofits.ca/?page_id=319',0,'page','',4),(321,7,'2013-09-07 07:36:26','2013-09-07 11:36:26','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\">SOFITS GENERIC BASE1 Sept to Oct 20</a>','Generic Training Plans','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:36:26','2013-09-07 11:36:26','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(322,7,'2013-09-07 07:44:06','2013-09-07 11:44:06',' ','','','publish','closed','closed','','322','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',0,'http://sofits.ca/2013/09/07/322/',18,'nav_menu_item','',0),(323,7,'2013-09-07 07:44:06','2013-09-07 11:44:06','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\">SOFITS GENERIC BASE1 Sept 9 to Oct 20</a>','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(325,7,'2013-09-07 07:46:45','2013-09-07 11:46:45','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:46:45','2013-09-07 11:46:45','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(334,7,'2013-09-09 10:37:59','2013-09-09 14:37:59','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Joanne:\r\n</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-09 10:37:59','2013-09-09 14:37:59','',273,'http://sofits.ca/2013/09/09/273-revision-v1/',0,'revision','',0),(340,7,'2013-09-10 08:11:41','2013-09-10 12:11:41','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Joanne:\r\n</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-10 08:11:41','2013-09-10 12:11:41','',273,'http://sofits.ca/2013/09/10/273-revision-v1/',0,'revision','',0),(346,7,'2014-09-30 08:35:27','2014-09-30 12:35:27','Many of our practices will be in a format similar to  this:\r\n\r\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\r\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\r\n<p lang=\"en-US\">**********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds. </span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n</span></span></span></span>\r\n\r\n<strong><span style=\"font-size: medium;\"><a href=\"http://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">http://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions are highly variable )</span></span></span></p>\r\n<p lang=\"en-US\">*********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','publish','closed','closed','','sofits-workouts','','','2014-09-30 16:48:24','2014-09-30 20:48:24','',0,'http://sofits.ca/?page_id=346',0,'page','',0),(347,7,'2013-09-10 08:35:27','2013-09-10 12:35:27',' ','','','publish','closed','closed','','347','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',0,'http://sofits.ca/2013/09/10/347/',17,'nav_menu_item','',0),(348,7,'2013-09-10 08:35:27','2013-09-10 12:35:27','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','Weekly Workout','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',346,'http://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(349,7,'2013-09-10 08:36:15','2013-09-10 12:36:15','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:36:15','2013-09-10 12:36:15','',346,'http://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(363,7,'2013-09-11 07:54:53','2013-09-11 11:54:53',' ','','','publish','closed','closed','','363','','','2013-09-11 07:54:53','2013-09-11 11:54:53','',0,'http://sofits.ca/2013/09/11/363/',19,'nav_menu_item','',0),(422,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Sept 27','','publish','closed','closed','','sept-27','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'http://sofits.ca/?post_type=event&#038;p=422',0,'event','',0),(423,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Lac Bourgeois Parking Lot','','publish','closed','closed','','lac-bourgeois-parking-lot','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'http://sofits.ca/locations/lac-bourgeois-parking-lot/',0,'location','',0),(441,7,'2013-09-20 20:49:52','2013-09-21 00:49:52','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writing<strong>?\r\n</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-20 20:49:52','2013-09-21 00:49:52','',273,'http://sofits.ca/2013/09/20/273-revision-v1/',0,'revision','',0),(442,7,'2013-09-20 20:50:19','2013-09-21 00:50:19','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-20 20:50:19','2013-09-21 00:50:19','',273,'http://sofits.ca/2013/09/20/273-revision-v1/',0,'revision','',0),(491,7,'2013-09-21 13:05:27','2013-09-21 17:05:27','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:05:27','2013-09-21 17:05:27','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(492,7,'2013-09-21 13:06:16','2013-09-21 17:06:16','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:06:16','2013-09-21 17:06:16','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(493,7,'2013-09-21 13:07:44','2013-09-21 17:07:44','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:07:44','2013-09-21 17:07:44','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(496,7,'2013-09-21 14:36:08','2013-09-21 18:36:08','[yop_poll id=\"12\"]','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:36:08','2013-09-21 18:36:08','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(497,7,'2013-09-21 14:37:47','2013-09-21 18:37:47','[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:37:47','2013-09-21 18:37:47','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(498,7,'2014-09-30 16:48:16','2014-09-30 20:48:16','Many of our practices will be in a format similar to  this:\n\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\n<p lang=\"en-US\">**********************************************************************************************************</p>\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\n\n*********************************************************************************************************\n\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds. </span></span></span></span>\n\n*********************************************************************************************************\n\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\n</span></span></span></span>\n\n<strong><span style=\"font-size: medium;\"><a href=\"http://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">http://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions  )</span></span></span></p>\n<p lang=\"en-US\">*********************************************************************************************************</p>\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','inherit','closed','closed','','346-autosave-v1','','','2014-09-30 16:48:16','2014-09-30 20:48:16','',346,'http://sofits.ca/2013/09/21/346-autosave-v1/',0,'revision','',0),(500,7,'2013-09-21 14:44:10','2013-09-21 18:44:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-19.pdf\">Workout of Sept 19</a>\r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:10','2013-09-21 18:44:10','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(501,7,'2013-09-21 14:44:47','2013-09-21 18:44:47','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-19.pdf\">Workout of Sept 19</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:47','2013-09-21 18:44:47','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(502,7,'2013-09-21 14:47:26','2013-09-21 18:47:26','','Workout of September 19 2013','What you missed','inherit','closed','closed','','workout-of-september-19-2013','','','2013-09-21 14:47:26','2013-09-21 18:47:26','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf',0,'attachment','application/pdf',0),(503,7,'2013-09-21 14:48:28','2013-09-21 18:48:28','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Workout of September 19 2013</a> </strong>\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:28','2013-09-21 18:48:28','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(504,7,'2013-09-21 14:48:36','2013-09-21 18:48:36','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:36','2013-09-21 18:48:36','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(505,7,'2013-09-21 14:49:08','2013-09-21 18:49:08','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:49:08','2013-09-21 18:49:08','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(520,7,'2013-09-23 16:50:59','2013-09-23 20:50:59','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','closed','closed','','346-revision-v1','','','2013-09-23 16:50:59','2013-09-23 20:50:59','',346,'http://sofits.ca/2013/09/23/346-revision-v1/',0,'revision','',0),(521,7,'2013-09-23 17:11:52','2013-09-23 21:11:52','[yop_poll id=\"13\"]','RACES and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2013-09-23 17:11:52','2013-09-23 21:11:52','',93,'http://sofits.ca/2013/09/23/93-revision-v1/',0,'revision','',0),(542,7,'2013-09-12 20:54:45','2013-09-13 00:54:45','I am reposting this - although you hopefully all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','publish','closed','closed','','for-this-year','','','2013-11-18 13:36:49','2013-11-18 18:36:49','',0,'http://sofits.ca/?p=542',0,'post','',0),(543,7,'2013-09-26 20:54:45','2013-09-27 00:54:45','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that.  If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','FOR THIS YEAR','','inherit','closed','closed','','542-revision-v1','','','2013-09-26 20:54:45','2013-09-27 00:54:45','',542,'http://sofits.ca/2013/09/26/542-revision-v1/',0,'revision','',0),(545,7,'2013-09-27 07:48:39','0000-00-00 00:00:00','','Archive of Training Sessions','','draft','open','closed','','','','','2013-09-27 07:48:39','2013-09-27 11:48:39','',0,'http://sofits.ca/?page_id=545',0,'page','',0),(549,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','publish','open','closed','','comments','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',0,'http://sofits.ca/?p=549',0,'post','',0),(550,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  Anything personal or chatty will be deleted.','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:10:36','2013-09-27 12:10:36','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(551,7,'2013-09-27 08:12:12','2013-09-27 12:12:12','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-autosave-v1','','','2013-09-27 08:12:12','2013-09-27 12:12:12','',549,'http://sofits.ca/2013/09/27/549-autosave-v1/',0,'revision','',0),(552,7,'2013-09-27 08:12:25','2013-09-27 12:12:25','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:12:25','2013-09-27 12:12:25','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(553,7,'2013-09-27 08:14:55','2013-09-27 12:14:55','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(554,7,'2013-09-27 08:15:34','2013-09-27 12:15:34','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that.  If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-09-27 08:15:34','2013-09-27 12:15:34','',542,'http://sofits.ca/2013/09/27/542-revision-v1/',0,'revision','',0),(557,7,'2013-09-27 16:18:20','2013-09-27 20:18:20','','Workout of Sept 26 2013','','inherit','open','closed','','workout-of-sept-26-2013','','','2013-09-27 16:18:20','2013-09-27 20:18:20','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf',0,'attachment','application/pdf',0),(558,7,'2013-09-27 16:19:31','2013-09-27 20:19:31','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  26 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:19:31','2013-09-27 20:19:31','',346,'http://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(560,7,'2013-09-27 16:20:39','2013-09-27 20:20:39','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  26 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:20:39','2013-09-27 20:20:39','',346,'http://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(561,7,'2013-11-11 10:29:10','2013-11-11 15:29:10','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUSAN O\'s POTLUCK  Sat. Nov.  17, 11:00 am','','publish','closed','closed','','november-potluck','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',0,'http://sofits.ca/?p=561',0,'post','',0),(562,7,'2013-09-27 20:05:10','2013-09-28 00:05:10','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','November Potluck','','inherit','open','closed','','561-revision-v1','','','2013-09-27 20:05:10','2013-09-28 00:05:10','',561,'http://sofits.ca/2013/09/27/561-revision-v1/',0,'revision','',0),(563,7,'2013-09-27 20:16:35','2013-09-28 00:16:35','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','NOVEMBER POTLUCK','','inherit','open','closed','','561-revision-v1','','','2013-09-27 20:16:35','2013-09-28 00:16:35','',561,'http://sofits.ca/2013/09/27/561-revision-v1/',0,'revision','',0),(577,7,'2013-10-01 11:02:37','2013-10-01 15:02:37','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-01 11:02:37','2013-10-01 15:02:37','',346,'http://sofits.ca/2013/10/01/346-revision-v1/',0,'revision','',0),(593,7,'2013-10-05 07:55:02','2013-10-05 11:55:02','','Workout of Oct 3 2013','','inherit','open','closed','','workout-of-oct-3-2013','','','2013-10-05 07:55:02','2013-10-05 11:55:02','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf',0,'attachment','application/pdf',0),(594,7,'2013-10-05 07:56:02','2013-10-05 11:56:02','<strong> <a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-05 07:56:02','2013-10-05 11:56:02','',346,'http://sofits.ca/2013/10/05/346-revision-v1/',0,'revision','',0),(596,7,'2013-10-05 07:59:29','2013-10-05 11:59:29','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20 (note - the dates are wrong on all but the first week!)</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 07:59:29','2013-10-05 11:59:29','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(597,7,'2013-10-05 08:01:43','2013-10-05 12:01:43','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:01:43','2013-10-05 12:01:43','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(598,7,'2013-10-05 08:04:25','2013-10-05 12:04:25','','SOFITS GENERIC 2013 BASE1','','inherit','open','closed','','sofits-generic-2013-base1','','','2013-10-05 08:04:25','2013-10-05 12:04:25','',319,'http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-2013-BASE1.pdf',0,'attachment','application/pdf',0),(599,7,'2013-10-05 08:05:11','2013-10-05 12:05:11','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-2013-BASE1.pdf\">SOFITS GENERIC 2013 BASE1 :September 16 to October 13</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:05:11','2013-10-05 12:05:11','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(606,7,'2013-10-06 16:11:14','2013-10-06 20:11:14','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','November Potluck','','inherit','open','closed','','561-revision-v1','','','2013-10-06 16:11:14','2013-10-06 20:11:14','',561,'http://sofits.ca/2013/10/06/561-revision-v1/',0,'revision','',0),(612,7,'2013-10-08 10:44:03','2013-10-08 14:44:03','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne: </strong> snacks with Julie\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n<strong>Sandra:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-08 10:44:03','2013-10-08 14:44:03','',273,'http://sofits.ca/2013/10/08/273-revision-v1/',0,'revision','',0),(615,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','publish','open','closed','','co-op-and-the-list','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',0,'http://sofits.ca/?p=615',0,'post','',3),(616,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the list and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love someone to spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to to have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:00:32','2013-10-08 15:00:32','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(617,7,'2013-10-08 11:06:27','2013-10-08 15:06:27','I have revised the list and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love someone to spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:06:27','2013-10-08 15:06:27','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(618,7,'2013-10-10 19:35:03','2013-10-10 23:35:03','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms and internet failures) when this wou','Co-op and the LIST','','inherit','open','closed','','615-autosave-v1','','','2013-10-10 19:35:03','2013-10-10 23:35:03','',615,'http://sofits.ca/2013/10/08/615-autosave-v1/',0,'revision','',0),(619,7,'2013-10-08 15:06:24','2013-10-08 19:06:24','I have revised the co-op list  and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love it if someone would  spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:06:24','2013-10-08 19:06:24','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(620,7,'2013-10-08 15:07:19','2013-10-08 19:07:19','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love it if someone would  spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:07:19','2013-10-08 19:07:19','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(622,7,'2013-10-10 09:31:09','2013-10-10 13:31:09','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne: </strong> Snacks with Julie\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n<strong>Sandra:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-10 09:31:09','2013-10-10 13:31:09','',273,'http://sofits.ca/2013/10/10/273-revision-v1/',0,'revision','',0),(623,7,'2013-10-23 09:01:47','2013-10-23 13:01:47','<div></div>\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\nSusan\n613 824 2091\n\n&nbsp;\n\n&nbsp;','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-autosave-v1','','','2013-10-23 09:01:47','2013-10-23 13:01:47','',561,'http://sofits.ca/2013/10/10/561-autosave-v1/',0,'revision','',0),(624,7,'2013-10-10 10:30:27','2013-10-10 14:30:27','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there or write a comment below, so that Susan knows how many are coming . )\r\n\r\n&nbsp;','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-10 10:30:27','2013-10-10 14:30:27','',561,'http://sofits.ca/2013/10/10/561-revision-v1/',0,'revision','',0),(627,7,'2013-10-10 11:21:26','2013-10-10 15:21:26','There is so little interest in this, I will not bother posting any more of these.  However if it is something that interests you, speak to me about it.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-10 11:21:26','2013-10-10 15:21:26','',319,'http://sofits.ca/2013/10/10/319-revision-v1/',0,'revision','',0),(632,7,'2013-10-10 16:43:02','2013-10-10 20:43:02',' ','','','publish','open','closed','','632','','','2013-10-10 16:43:02','2013-10-10 20:43:02','',0,'http://sofits.ca/2013/10/10/632/',15,'nav_menu_item','',0),(634,7,'2013-10-12 16:45:35','2013-10-12 20:45:35','<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','Sofits at the Top of Penguin','','publish','open','closed','','sofits-at-the-top-of-penguin','','','2013-11-18 13:35:42','2013-11-18 18:35:42','',0,'http://sofits.ca/?p=634',0,'post','',0),(635,7,'2013-10-10 16:44:46','2013-10-10 20:44:46','','Sofits-Oct-10-2013','','inherit','open','closed','','sofits-oct-10-2013','','','2013-10-10 16:44:46','2013-10-10 20:44:46','',634,'http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg',0,'attachment','image/jpeg',0),(636,7,'2013-10-10 16:45:35','2013-10-10 20:45:35','<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','Sofits at the Top of Penguin','','inherit','open','closed','','634-revision-v1','','','2013-10-10 16:45:35','2013-10-10 20:45:35','',634,'http://sofits.ca/2013/10/10/634-revision-v1/',0,'revision','',0),(637,7,'2013-10-10 19:35:54','2013-10-10 23:35:54','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',615,'http://sofits.ca/2013/10/10/615-revision-v1/',0,'revision','',0),(638,7,'2013-10-10 19:38:01','2013-10-10 23:38:01','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Sandra:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-10 19:38:01','2013-10-10 23:38:01','',273,'http://sofits.ca/2013/10/10/273-revision-v1/',0,'revision','',0),(647,7,'2013-10-07 08:41:40','2013-10-07 12:41:40','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','publish','open','closed','','order-your-sofits-shirts-now','','','2013-10-23 09:02:53','2013-10-23 13:02:53','',0,'http://sofits.ca/?p=647',0,'post','',14),(648,7,'2013-10-11 08:41:40','2013-10-11 12:41:40','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order your SOFITS shirts, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:41:40','2013-10-11 12:41:40','',647,'http://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(649,7,'2013-10-11 08:43:17','2013-10-11 12:43:17','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check the\n\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\n\nShort Tee\n$19.50 plus tax\n\nLong Tee with logo on front, and Sofits name on back\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-autosave-v1','','','2013-10-11 08:43:17','2013-10-11 12:43:17','',647,'http://sofits.ca/2013/10/11/647-autosave-v1/',0,'revision','',0),(650,7,'2013-10-11 08:43:30','2013-10-11 12:43:30','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:43:30','2013-10-11 12:43:30','',647,'http://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(651,7,'2013-10-11 08:50:15','2013-10-11 12:50:15','Please leave a comment if you are interested in creating your own personal training plan.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-11 08:50:15','2013-10-11 12:50:15','',319,'http://sofits.ca/2013/10/11/319-revision-v1/',0,'revision','',0),(652,7,'2013-10-14 16:46:19','2013-10-14 20:46:19','','Workout of  Oct10 2013','','inherit','open','closed','','workout-of-oct10-2013','','','2013-10-14 16:46:19','2013-10-14 20:46:19','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf',0,'attachment','application/pdf',0),(653,7,'2013-10-14 16:46:47','2013-10-14 20:46:47','<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:46:47','2013-10-14 20:46:47','',346,'http://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(654,7,'2013-10-14 16:47:00','2013-10-14 20:47:00','<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:47:00','2013-10-14 20:47:00','',346,'http://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(658,7,'2013-10-14 16:52:54','2013-10-14 20:52:54','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there, so that Susan knows who is  coming . )\r\n\r\n&nbsp;','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-14 16:52:54','2013-10-14 20:52:54','',561,'http://sofits.ca/2013/10/14/561-revision-v1/',0,'revision','',0),(659,7,'2013-10-14 16:57:24','2013-10-14 20:57:24','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Help organize ski trips and/or help with time trials.<strong>\r\n</strong>\r\n\r\n<strong>Sandra: </strong>Type and distribute a list of names with phone numbers and emails?<strong>\r\n</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-14 16:57:24','2013-10-14 20:57:24','',273,'http://sofits.ca/2013/10/14/273-revision-v1/',0,'revision','',0),(660,7,'2013-10-15 11:13:57','2013-10-15 15:13:57','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea.   11:00 a.m. with a possible run first, if there is interest.    Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:13:57','2013-10-15 15:13:57','',319,'http://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(661,7,'2013-10-15 11:14:31','2013-10-15 15:14:31','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea.   11:00 a.m. with a possible run first, if there is interest.    Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n&nbsp;','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:14:31','2013-10-15 15:14:31','',319,'http://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(666,7,'2013-10-18 16:19:46','2013-10-18 20:19:46','','Workout of Oct 18 2013','','inherit','open','closed','','workout-of-oct-18-2013','','','2013-10-18 16:19:46','2013-10-18 20:19:46','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf',0,'attachment','application/pdf',0),(667,7,'2013-10-18 16:20:22','2013-10-18 20:20:22','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-18 16:20:22','2013-10-18 20:20:22','',346,'http://sofits.ca/2013/10/18/346-revision-v1/',0,'revision','',0),(668,7,'2013-10-27 08:13:38','2013-10-27 12:13:38','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\r\n</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\r\n</span></strong></span>\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.)</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\r\n</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NEW LOCATION for Training Plan Workshop','','publish','open','closed','','sat-nov-2-training-plan-workshop-2','','','2013-11-13 11:46:10','2013-11-13 16:46:10','',0,'http://sofits.ca/?p=668',0,'post','',12),(669,7,'2013-10-21 08:13:38','2013-10-21 12:13:38','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday, November 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 8 people, open only to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:13:38','2013-10-21 12:13:38','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(670,7,'2013-10-21 08:20:48','2013-10-21 12:20:48','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday, November 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:20:48','2013-10-21 12:20:48','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(678,7,'2013-10-21 09:04:51','2013-10-21 13:04:51','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:04:51','2013-10-21 13:04:51','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(679,7,'2013-10-31 15:49:55','2013-10-31 19:49:55','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\n</strong></span>\n\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\n\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\n</span></strong></span>\n\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\n</span></strong></span>\n\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\n\n&nbsp;\n\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-autosave-v1','','','2013-10-31 15:49:55','2013-10-31 19:49:55','',668,'http://sofits.ca/2013/10/21/668-autosave-v1/',0,'revision','',0),(680,7,'2013-10-21 09:09:01','2013-10-21 13:09:01','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.   If you wish to take part, leave a comment below.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:09:01','2013-10-21 13:09:01','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(681,7,'2013-10-21 09:12:25','2013-10-21 13:12:25','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to  a different  (larger) house, but otherwise I prefer to have it at mine.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:12:25','2013-10-21 13:12:25','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(682,7,'2013-10-23 09:00:08','2013-10-23 13:00:08','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there, so that Susan knows who is  coming . )\r\n\r\n&nbsp;','November Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:00:08','2013-10-23 13:00:08','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(683,7,'2013-10-23 09:01:51','2013-10-23 13:01:51','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:01:51','2013-10-23 13:01:51','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(684,7,'2013-10-23 09:02:19','2013-10-23 13:02:19','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Potluck November 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:02:19','2013-10-23 13:02:19','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(687,7,'2013-10-24 18:55:34','2013-10-24 22:55:34','','Create Your Own Training Plan','','inherit','open','closed','','create-your-own-training-plan','','','2013-10-24 18:55:34','2013-10-24 22:55:34','',319,'http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf',0,'attachment','application/pdf',0),(688,7,'2013-10-24 18:55:56','2013-10-24 22:55:56','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 18:55:56','2013-10-24 22:55:56','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(690,7,'2013-10-24 19:01:46','2013-10-24 23:01:46','','Background Questions','','inherit','open','closed','','background-questions','','','2013-10-24 19:01:46','2013-10-24 23:01:46','',319,'http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf',0,'attachment','application/pdf',0),(691,7,'2013-12-09 19:53:56','2013-12-10 00:53:56','&nbsp;\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, </a></strong>\n\n<strong><a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\">BUILD 1 for SKI FIRST, weeks of Dec 9 - 30 </a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\n\n<strong><a href=\"http://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\n</strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\n\n&nbsp;\n\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-autosave-v1','','','2013-12-09 19:53:56','2013-12-10 00:53:56','',319,'http://sofits.ca/2013/10/24/319-autosave-v1/',0,'revision','',0),(692,7,'2013-10-24 19:12:14','2013-10-24 23:12:14','','BASE2 Weeks of  Oct 21 to Nov 11','','inherit','open','closed','','base2-weeks-of-oct-21-to-nov-11','','','2013-10-24 19:12:14','2013-10-24 23:12:14','',319,'http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf',0,'attachment','application/pdf',0),(693,7,'2013-10-24 19:13:35','2013-10-24 23:13:35','','BASE3 Weeks of Nov 18 to Dec 9','','inherit','open','closed','','base3-weeks-of-nov-18-to-dec-9','','','2013-10-24 19:13:35','2013-10-24 23:13:35','',319,'http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf',0,'attachment','application/pdf',0),(694,7,'2013-10-24 19:13:58','2013-10-24 23:13:58','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:13:58','2013-10-24 23:13:58','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(695,7,'2013-10-24 19:14:58','2013-10-24 23:14:58','Here are the preliminary documents and forms.    More to come.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:14:58','2013-10-24 23:14:58','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(696,7,'2013-10-24 19:16:28','2013-10-24 23:16:28','Here are the preliminary documents from the first workshop.    More to come.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:16:28','2013-10-24 23:16:28','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(697,7,'2013-10-24 19:49:43','2013-10-24 23:49:43','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:49:43','2013-10-24 23:49:43','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(703,7,'2013-10-26 08:03:54','2013-10-26 12:03:54','','Workout of Oct 25 2013','','inherit','open','closed','','workout-of-oct-25-2013','','','2013-10-26 08:03:54','2013-10-26 12:03:54','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf',0,'attachment','application/pdf',0),(704,7,'2013-10-26 08:04:24','2013-10-26 12:04:24','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-26 08:04:24','2013-10-26 12:04:24','',346,'http://sofits.ca/2013/10/26/346-revision-v1/',0,'revision','',0),(709,7,'2013-10-26 13:21:21','2013-10-26 17:21:21','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 9 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to  a different  (larger) house, but otherwise I prefer to have it at mine.  I now have enough chairs for 9 of us!','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:21:21','2013-10-26 17:21:21','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(710,7,'2013-10-26 13:29:17','2013-10-26 17:29:17','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:17','2013-10-26 17:29:17','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(711,7,'2013-10-26 13:29:35','2013-10-26 17:29:35','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:35','2013-10-26 17:29:35','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(712,7,'2013-10-26 13:39:15','2013-10-26 17:39:15','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below, if you haven\'t already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:39:15','2013-10-26 17:39:15','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(713,7,'2013-10-26 13:40:42','2013-10-26 17:40:42','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to give Yvonne some advance warning if we are going to storm her house,  so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:40:42','2013-10-26 17:40:42','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(714,7,'2013-10-26 13:41:51','2013-10-26 17:41:51','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to give Yvonne some advance warning if we are going to storm her house,  so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:41:51','2013-10-26 17:41:51','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(715,7,'2013-10-30 12:12:07','2013-10-30 16:12:07','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:12:07','2013-10-30 16:12:07','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(716,7,'2013-10-30 12:14:10','2013-10-30 16:14:10','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:14:10','2013-10-30 16:14:10','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(717,7,'2013-10-30 12:16:28','2013-10-30 16:16:28','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nEveryone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:16:28','2013-10-30 16:16:28','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(718,7,'2013-10-30 12:17:01','2013-10-30 16:17:01','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:17:01','2013-10-30 16:17:01','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(719,7,'2013-10-31 15:50:16','2013-10-31 19:50:16','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\r\n</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\r\n</span></strong></span>\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.)</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\r\n</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-31 15:50:16','2013-10-31 19:50:16','',668,'http://sofits.ca/2013/10/31/668-revision-v1/',0,'revision','',0),(723,7,'2013-12-02 11:00:05','2013-12-02 16:00:05','<a href=\"http://sofits.ca/wp-content/uploads/Stretches.pdf\">Stretches</a>: Sharon\'s post workout stretches.\r\n\r\n&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" alt=\"Sharon-weight-shift\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" alt=\"Sharon-legs-toghether-phase\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" alt=\"Kathy1\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" alt=\"Kathy2\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','publish','open','closed','paranoidskiers*','ski-technique','','','2014-09-28 11:27:19','2014-09-28 15:27:19','',0,'http://sofits.ca/?page_id=723',0,'page','',1),(724,7,'2013-11-01 18:51:24','2013-11-01 22:51:24','','Kathy1','','inherit','open','closed','','kathy1','','','2013-11-01 18:51:24','2013-11-01 22:51:24','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg',0,'attachment','image/jpeg',0),(725,7,'2013-11-01 18:51:28','2013-11-01 22:51:28','','Kathy2','','inherit','open','closed','','kathy2','','','2013-11-01 18:51:28','2013-11-01 22:51:28','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg',0,'attachment','image/jpeg',0),(726,7,'2013-11-01 18:52:05','2013-11-01 22:52:05',' ','','','publish','open','closed','','726','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',0,'http://sofits.ca/2013/11/01/726/',16,'nav_menu_item','',0),(727,7,'2013-11-01 18:52:05','2013-11-01 22:52:05','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\"><img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','Ski Technique','','inherit','open','closed','','723-revision-v1','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(730,7,'2013-11-01 19:04:03','2013-11-01 23:04:03','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\"><img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:04:03','2013-11-01 23:04:03','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(732,7,'2013-11-01 19:15:20','2013-11-01 23:15:20','','Workout of November 1 2013','','inherit','open','closed','','workout-of-november-1-2013','','','2013-11-01 19:15:20','2013-11-01 23:15:20','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf',0,'attachment','application/pdf',0),(733,7,'2013-11-01 19:15:48','2013-11-01 23:15:48','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-01 19:15:48','2013-11-01 23:15:48','',346,'http://sofits.ca/2013/11/01/346-revision-v1/',0,'revision','',0),(737,7,'2013-11-01 19:24:32','2013-11-01 23:24:32','&nbsp;\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.  Click on each photo if you have trouble reading the fine print. Sorry about some of the spelling. Couldn’t see what I was writing in Photoshop.<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /> <a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:24:32','2013-11-01 23:24:32','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(738,7,'2013-11-01 19:25:42','2013-11-01 23:25:42','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<span style=\"color: #000000;\">At the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills. </span>\r\n\r\n<span style=\"color: #000000;\">Click on each photo if you have trouble reading the fine print. </span>\r\n\r\n<span style=\"color: #000000;\">Sorry about some of the spelling. Couldn’t see what I was writing in Photoshop.</span><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:25:42','2013-11-01 23:25:42','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(739,7,'2013-11-01 19:26:38','2013-11-01 23:26:38','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about some of the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:26:38','2013-11-01 23:26:38','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(740,7,'2013-11-01 19:27:38','2013-11-01 23:27:38','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:27:38','2013-11-01 23:27:38','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(743,7,'2013-11-17 18:15:21','2013-11-17 23:15:21','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','publish','open','closed','','waxing-clinic','','','2013-11-26 09:29:57','2013-11-26 14:29:57','',0,'http://sofits.ca/?p=743',0,'post','',8),(744,7,'2013-11-03 15:50:21','2013-11-03 20:50:21','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16 or 23</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:50:21','2013-11-03 20:50:21','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(745,7,'2013-11-03 15:51:09','2013-11-03 20:51:09','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:51:09','2013-11-03 20:51:09','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(746,7,'2013-12-03 16:06:18','2013-12-03 21:06:18','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','publish','open','closed','','ready-set-ski','','','2013-12-07 15:04:07','2013-12-07 20:04:07','',0,'http://sofits.ca/?p=746',0,'post','',0),(747,7,'2013-11-03 16:06:18','2013-11-03 21:06:18','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, www.musicianonskis.ca/blog  if you are skeptical).   As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.Use a dedicated ski shop such as Fresh Air (always my first choice).   Avoid generic sports stores or downhill stores such as Tommy and LeFevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n2.Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n3.Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n4.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:06:18','2013-11-03 21:06:18','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(748,7,'2013-11-03 16:07:45','2013-11-03 21:07:45','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 16:07:45','2013-11-03 21:07:45','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(749,7,'2013-11-03 16:08:59','2013-11-03 21:08:59','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','POTLUCK  NOVEMBER  17 !','','inherit','open','closed','','561-revision-v1','','','2013-11-03 16:08:59','2013-11-03 21:08:59','',561,'http://sofits.ca/2013/11/03/561-revision-v1/',0,'revision','',0),(750,7,'2013-11-26 09:33:55','2013-11-26 14:33:55','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions, click here. </a></strong>\n\nIf you are buying new equipment, some suggestions:\n\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\n\n2. Garage sale skis are not recommended!!!\n\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\n\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\n\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\n\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\n\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\n\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-autosave-v1','','','2013-11-26 09:33:55','2013-11-26 14:33:55','',746,'http://sofits.ca/2013/11/03/746-autosave-v1/',0,'revision','',0),(751,7,'2013-11-03 16:20:03','2013-11-03 21:20:03','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"http://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:03','2013-11-03 21:20:03','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(752,7,'2013-11-03 16:20:38','2013-11-03 21:20:38','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"http://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:38','2013-11-03 21:20:38','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(753,7,'2013-11-03 16:21:28','2013-11-03 21:21:28','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"http://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:21:28','2013-11-03 21:21:28','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(754,7,'2013-11-03 18:53:06','2013-11-03 23:53:06','','081029a','','inherit','open','closed','','081029a','','','2013-11-03 18:53:06','2013-11-03 23:53:06','',746,'http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg',0,'attachment','image/jpeg',0),(755,7,'2013-11-03 18:54:08','2013-11-03 23:54:08','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nDon\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski in November most years.  One year there was was even skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 18:54:08','2013-11-03 23:54:08','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(756,7,'2013-11-03 18:58:26','2013-11-03 23:58:26','','081028','','inherit','open','closed','','081028','','','2013-11-03 18:58:26','2013-11-03 23:58:26','',743,'http://sofits.ca/wp-content/uploads/2013/11/081028.jpg',0,'attachment','image/jpeg',0),(757,7,'2013-11-19 08:21:56','2013-11-19 13:21:56','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\n\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\n\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\n\nThis is who I think is coming: Let me know if your name is missing.\n\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\n\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-autosave-v1','','','2013-11-19 08:21:56','2013-11-19 13:21:56','',743,'http://sofits.ca/2013/11/03/743-autosave-v1/',0,'revision','',0),(758,7,'2013-11-03 18:58:42','2013-11-03 23:58:42','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 18:58:42','2013-11-03 23:58:42','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(759,7,'2013-11-03 19:04:42','2013-11-04 00:04:42','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\nWho would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 19:04:42','2013-11-04 00:04:42','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(770,7,'2013-11-09 08:27:51','2013-11-09 13:27:51','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">If there is a decent amount of snow the clinic will be in the morning, with a ski to follow.  Otherwise it will be in the afternoon.\r\n</span></strong>\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.','WAXING CLINIC Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-09 08:27:51','2013-11-09 13:27:51','',743,'http://sofits.ca/2013/11/09/743-revision-v1/',0,'revision','',0),(771,7,'2013-11-09 08:29:15','2013-11-09 13:29:15','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:15','2013-11-09 13:29:15','',746,'http://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(772,7,'2013-11-09 08:29:33','2013-11-09 13:29:33','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:33','2013-11-09 13:29:33','',746,'http://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(774,7,'2013-11-09 08:34:52','2013-11-09 13:34:52','','Workout of November 8 2013','','inherit','open','closed','','workout-of-november-8-2013','','','2013-11-09 08:34:52','2013-11-09 13:34:52','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf',0,'attachment','application/pdf',0),(775,7,'2013-11-09 08:35:19','2013-11-09 13:35:19','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-09 08:35:19','2013-11-09 13:35:19','',346,'http://sofits.ca/2013/11/09/346-revision-v1/',0,'revision','',0),(782,7,'2013-11-11 09:06:05','2013-11-11 14:06:05','','051115','','inherit','open','closed','','051115','','','2014-11-01 15:44:29','2014-11-01 19:44:29','',0,'http://sofits.ca/wp-content/uploads/2013/11/051115.jpg',0,'attachment','image/jpeg',0),(786,7,'2013-11-11 10:31:39','2013-11-11 15:31:39','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','POTLUCK  SAT. NOV.  17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:31:39','2013-11-11 15:31:39','',561,'http://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(787,7,'2013-11-11 10:33:52','2013-11-11 15:33:52','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUSAN O\'s POTLUCK  Sat. Nov.  17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',561,'http://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(789,7,'2013-11-11 10:35:17','2013-11-11 15:35:17','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">If there is a decent amount of snow the clinic will be in the morning, with a ski to follow.  Otherwise it will be in the afternoon.\r\n</span></strong>\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-11 10:35:17','2013-11-11 15:35:17','',743,'http://sofits.ca/2013/11/11/743-revision-v1/',0,'revision','',0),(790,7,'2013-11-13 11:41:09','2013-11-13 16:41:09','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:41:09','2013-11-13 16:41:09','',542,'http://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(791,7,'2013-11-13 11:44:14','2013-11-13 16:44:14','I am reposting this - although you probably all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\n\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\n\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\n\n3.    There will be 3 or 4 casual and fun time trials.\n\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\n\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\n\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\n\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\n\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-autosave-v1','','','2013-11-13 11:44:14','2013-11-13 16:44:14','',542,'http://sofits.ca/2013/11/13/542-autosave-v1/',0,'revision','',0),(792,7,'2013-11-13 11:44:59','2013-11-13 16:44:59','I am reposting this - although you hopefully all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:44:59','2013-11-13 16:44:59','',542,'http://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(799,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\"><img class=\"alignnone size-full wp-image-800\" alt=\"131114_Moon_Dusk\" src=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\" width=\"800\" height=\"531\" /></a>','P5 This Evening','','publish','open','closed','','p5-this-evening','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',0,'http://sofits.ca/?p=799',0,'post','',0),(800,7,'2013-11-14 19:16:05','2013-11-15 00:16:05','','131114_Moon_Dusk','','inherit','open','closed','','131114_moon_dusk','','','2013-11-14 19:16:05','2013-11-15 00:16:05','',799,'http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg',0,'attachment','image/jpeg',0),(801,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\"><img class=\"alignnone size-full wp-image-800\" alt=\"131114_Moon_Dusk\" src=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\" width=\"800\" height=\"531\" /></a>','P5 This Evening','','inherit','open','closed','','799-revision-v1','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',799,'http://sofits.ca/2013/11/14/799-revision-v1/',0,'revision','',0),(803,7,'2013-11-15 16:33:25','2013-11-15 21:33:25','','Workout of November 15 2013','','inherit','open','closed','','workout-of-november-15-2013','','','2013-11-15 16:33:25','2013-11-15 21:33:25','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf',0,'attachment','application/pdf',0),(804,7,'2013-11-15 16:33:55','2013-11-15 21:33:55','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-15 16:33:55','2013-11-15 21:33:55','',346,'http://sofits.ca/2013/11/15/346-revision-v1/',0,'revision','',0),(806,7,'2013-11-17 22:28:51','2013-11-18 03:28:51','Sharon Ski Walking, Nov 7, 2013','Sharon_mpeg4','','inherit','open','closed','','sharon_mpeg4','','','2013-11-17 22:28:51','2013-11-18 03:28:51','',0,'http://sofits.ca/wp-content/uploads/2013/11/Sharon_mpeg4.mp4',0,'attachment','video/mp4',0),(814,7,'2013-11-17 23:17:25','2013-11-18 04:17:25','','Kathy_Nov1_2013','','inherit','open','closed','','kathy_nov1_2013','','','2013-11-17 23:17:25','2013-11-18 04:17:25','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4',0,'attachment','video/mp4',0),(815,7,'2013-11-17 23:18:34','2013-11-18 04:18:34','&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\">Kathy_Nov1_2013</a>\r\n\r\n<a href=\"http://sofits.ca/ski-technique/kathy_nov1_2013/\">Kathy_Nov1_2013</a>\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:18:34','2013-11-18 04:18:34','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(816,7,'2013-11-17 23:19:40','2013-11-18 04:19:40','Kathy! And here she is in action (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:19:40','2013-11-18 04:19:40','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(817,7,'2013-11-17 23:21:48','2013-11-18 04:21:48','(AHA!  I finally figure this out - I\'ll post more of you in the next week or two).\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:21:48','2013-11-18 04:21:48','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(821,7,'2013-11-18 09:52:12','2013-11-18 14:52:12','','Janey1','','inherit','open','closed','','janey1','','','2013-11-18 09:52:12','2013-11-18 14:52:12','',723,'http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4',0,'attachment','video/mp4',0),(822,7,'2013-11-18 09:52:33','2013-11-18 14:52:33','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:33','2013-11-18 14:52:33','',723,'http://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(823,7,'2013-11-18 09:52:56','2013-11-18 14:52:56','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:56','2013-11-18 14:52:56','',723,'http://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(824,7,'2013-11-19 18:10:11','2013-11-19 23:10:11','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','publish','open','closed','','purple-and-white','','','2013-11-26 09:29:14','2013-11-26 14:29:14','',0,'http://sofits.ca/?p=824',0,'post','',0),(825,7,'2013-11-18 13:32:11','2013-11-18 18:32:11','Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:32:11','2013-11-18 18:32:11','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(826,7,'2013-11-18 13:35:01','2013-11-18 18:35:01','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\nBy the way, they look great!\"     Meryl<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-autosave-v1','','','2013-11-18 13:35:01','2013-11-18 18:35:01','',824,'http://sofits.ca/2013/11/18/824-autosave-v1/',0,'revision','',0),(827,7,'2013-11-18 13:35:04','2013-11-18 18:35:04','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"     Meryl<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:35:04','2013-11-18 18:35:04','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(828,7,'2013-11-18 13:42:44','2013-11-18 18:42:44','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday November 23</strong>,   <strong>9 :30 a.m. at 20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 13:42:44','2013-11-18 18:42:44','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(829,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the \"end of ski season party fund\".  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','publish','open','closed','','the-end-of-year-party-fund','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',0,'http://sofits.ca/?p=829',0,'post','',0),(830,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the EYPF.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming and can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 13:49:00','2013-11-18 18:49:00','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(832,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" .  Thank you!  It\'s very encouraging!\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Here are the numbers so far, since Thanksgiving:</strong></span>\r\n\r\nPerfect Attendance:  <strong>6</strong> (including the coach)\r\n\r\nMissed one practice:  <strong>10</strong>\r\n\r\nMissed 2 practices: <strong>4</strong>\r\n\r\nMissed 3 practices: <strong>2 </strong>','FYI: Attendance','','publish','open','closed','','fyi-attendance','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',0,'http://sofits.ca/?p=832',0,'post','',0),(833,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" .  Thank you!  It\'s very encouraging!\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Here are the numbers so far, since Thanksgiving:</strong></span>\r\n\r\nPerfect Attendance:  <strong>6</strong> (including the coach)\r\n\r\nMissed one practice:  <strong>10</strong>\r\n\r\nMissed 2 practices: <strong>4</strong>\r\n\r\nMissed 3 practices: <strong>2 </strong>','FYI: Attendance','','inherit','open','closed','','832-revision-v1','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',832,'http://sofits.ca/2013/11/18/832-revision-v1/',0,'revision','',0),(834,7,'2013-11-18 14:00:17','2013-11-18 19:00:17','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the EYPF.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:00:17','2013-11-18 19:00:17','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(835,7,'2013-11-18 14:01:00','2013-11-18 19:01:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the end of ski season party fun.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:01:00','2013-11-18 19:01:00','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(836,7,'2013-11-18 14:04:09','2013-11-18 19:04:09','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:09','2013-11-18 19:04:09','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(837,7,'2013-11-18 14:04:39','2013-11-18 19:04:39','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:39','2013-11-18 19:04:39','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(838,7,'2013-11-18 14:06:43','2013-11-18 19:06:43','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 14:06:43','2013-11-18 19:06:43','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(839,7,'2013-11-18 14:31:21','2013-11-18 19:31:21','','Training Hours','','inherit','open','closed','','training-hours','','','2013-11-18 14:31:21','2013-11-18 19:31:21','',319,'http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf',0,'attachment','application/pdf',0),(840,7,'2013-11-18 14:33:50','2013-11-18 19:33:50','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 14:33:50','2013-11-18 19:33:50','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(842,7,'2013-11-18 17:51:10','2013-11-18 22:51:10','','Addtional Notes Nov 2nd Personal Training Workshop','','inherit','open','closed','','addtional-notes-nov-2nd-personal-training-workshop','','','2013-11-18 17:51:10','2013-11-18 22:51:10','',319,'http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf',0,'attachment','application/pdf',0),(843,7,'2013-11-18 17:52:19','2013-11-18 22:52:19','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:52:19','2013-11-18 22:52:19','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(844,7,'2013-11-18 17:54:57','2013-11-18 22:54:57','','Ski Waxing','','inherit','open','closed','','ski-waxing','','','2013-11-18 17:54:57','2013-11-18 22:54:57','',319,'http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf',0,'attachment','application/pdf',0),(845,7,'2013-11-18 17:55:13','2013-11-18 22:55:13','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">Ski Waxing</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:55:13','2013-11-18 22:55:13','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(846,7,'2013-11-18 18:22:09','2013-11-18 23:22:09','','Wax-Bench_0001','','inherit','open','closed','','wax-bench_0001','','','2013-11-18 18:22:09','2013-11-18 23:22:09','',743,'http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg',0,'attachment','image/jpeg',0),(847,7,'2013-11-18 18:22:41','2013-11-18 23:22:41','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 18:22:41','2013-11-18 23:22:41','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(848,7,'2013-11-18 18:24:52','2013-11-18 23:24:52','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the \"end of ski season party fund\".  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(849,7,'2013-11-19 08:22:14','2013-11-19 13:22:14','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-19 08:22:14','2013-11-19 13:22:14','',743,'http://sofits.ca/2013/11/19/743-revision-v1/',0,'revision','',0),(855,7,'2013-11-22 21:53:40','2013-11-23 02:53:40','','Workout of November 22 2013','','inherit','open','closed','','workout-of-november-22-2013','','','2013-11-22 21:53:40','2013-11-23 02:53:40','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf',0,'attachment','application/pdf',0),(856,7,'2013-11-22 21:54:04','2013-11-23 02:54:04','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-22 21:54:04','2013-11-23 02:54:04','',346,'http://sofits.ca/2013/11/22/346-revision-v1/',0,'revision','',0),(861,7,'2013-11-24 07:36:17','2013-11-24 12:36:17','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','publish','open','closed','','first-ski-practice','','','2013-12-02 10:15:50','2013-12-02 15:15:50','',0,'http://sofits.ca/?p=861',0,'post','',3),(862,7,'2013-11-26 07:36:17','2013-11-26 12:36:17','<strong>12:45 p.m. - </strong>  This session marks a half way point in our training and will almost certainly be <em><strong>ON SKIS</strong></em>.  <strong>Please get your classic skis ready</strong>.  It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage.   You will probably not even want rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:36:17','2013-11-26 12:36:17','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(864,7,'2013-11-26 07:40:09','2013-11-26 12:40:09','','130116_Asticou','','inherit','open','closed','','130116_asticou','','','2013-11-26 07:40:09','2013-11-26 12:40:09','',861,'http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg',0,'attachment','image/jpeg',0),(865,7,'2013-11-26 07:40:32','2013-11-26 12:40:32','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  This session marks a half way point in our training and will almost certainly be <em><strong>ON SKIS</strong></em>.  <strong>Please get your classic skis ready</strong>.  It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage.   You will probably not even want rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:40:32','2013-11-26 12:40:32','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(866,7,'2013-11-26 07:42:09','2013-11-26 12:42:09','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikley not even want rock skis.    Location will be announced Thursday.\n\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-autosave-v1','','','2013-11-26 07:42:09','2013-11-26 12:42:09','',861,'http://sofits.ca/2013/11/26/861-autosave-v1/',0,'revision','',0),(867,7,'2013-11-26 07:42:35','2013-11-26 12:42:35','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikely you will need rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:42:35','2013-11-26 12:42:35','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(868,7,'2013-11-26 09:33:58','2013-11-26 14:33:58','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions, click here. </a></strong>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:33:58','2013-11-26 14:33:58','',746,'http://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(869,7,'2013-11-26 09:35:30','2013-11-26 14:35:30','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions ( classic grip wax), click here. </a></strong>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:35:30','2013-11-26 14:35:30','',746,'http://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(870,7,'2013-11-26 09:36:28','2013-11-26 14:36:28','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikely you will need rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 09:36:28','2013-11-26 14:36:28','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(874,7,'2013-11-28 14:31:10','2013-11-28 19:31:10','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe are not meeting at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:31:10','2013-11-28 19:31:10','',861,'http://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(875,7,'2013-11-28 14:35:32','2013-11-28 19:35:32','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:35:32','2013-11-28 19:35:32','',861,'http://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(877,7,'2013-11-29 08:38:43','2013-11-29 13:38:43','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-29 08:38:43','2013-11-29 13:38:43','',861,'http://sofits.ca/2013/11/29/861-revision-v1/',0,'revision','',0),(879,7,'2013-11-30 14:42:56','2013-11-30 19:42:56','','Workout of November 29 2013 SNOW','','inherit','open','closed','','workout-of-november-29-2013-snow','','','2013-11-30 14:42:56','2013-11-30 19:42:56','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf',0,'attachment','application/pdf',0),(880,7,'2013-11-30 14:43:59','2013-11-30 19:43:59','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf\">Week 11: Workout of November 29 2013 SNOW</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-30 14:43:59','2013-11-30 19:43:59','',346,'http://sofits.ca/2013/11/30/346-revision-v1/',0,'revision','',0),(881,7,'2013-12-02 09:54:56','2013-12-02 14:54:56','','Everything You Wanted to Know About Ski Waxing','','inherit','open','closed','','everything-you-wanted-to-know-about-ski-waxing','','','2013-12-02 09:54:56','2013-12-02 14:54:56','',319,'http://sofits.ca/wp-content/uploads/2013/09/Everything-You-Wanted-to-Know-About-Ski-Waxing-.pdf',0,'attachment','application/pdf',0),(882,7,'2013-12-02 09:55:26','2013-12-02 14:55:26','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Everything-You-Wanted-to-Know-About-Ski-Waxing-.pdf\">Everything You Wanted to Know About Ski Waxing</a> (updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 09:55:26','2013-12-02 14:55:26','',319,'http://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(890,7,'2013-11-30 10:11:10','2013-11-30 15:11:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED !</span></span></strong>   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','publish','open','closed','','dec-6','','','2013-12-07 15:00:49','2013-12-07 20:00:49','',0,'http://sofits.ca/?p=890',0,'post','',1),(891,7,'2013-12-02 10:11:01','2013-12-02 15:11:01','','Nov-28-Ridge-Swamp','','inherit','open','closed','','nov-28-ridge-swamp-2','','','2013-12-02 10:11:01','2013-12-02 15:11:01','',890,'http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg',0,'attachment','image/jpeg',0),(892,7,'2013-12-02 10:11:10','2013-12-02 15:11:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:11:10','2013-12-02 15:11:10','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(893,7,'2013-12-02 10:13:34','2013-12-02 15:13:34','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','DECEMBER 6 SKI PRACTICE','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:13:34','2013-12-02 15:13:34','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(894,7,'2013-12-02 10:14:33','2013-12-02 15:14:33','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:14:33','2013-12-02 15:14:33','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(895,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','publish','open','closed','','news-2','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',0,'http://sofits.ca/?p=895',0,'post','',0),(896,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','New PDF is posted under <em>technique and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:17:18','2013-12-02 15:17:18','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(897,7,'2013-12-02 10:17:58','2013-12-02 15:17:58','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-12-02 10:17:58','2013-12-02 15:17:58','',746,'http://sofits.ca/2013/12/02/746-revision-v1/',0,'revision','',0),(898,7,'2013-12-02 10:18:46','2013-12-02 15:18:46','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:18:46','2013-12-02 15:18:46','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(899,7,'2013-12-02 10:19:24','2013-12-02 15:19:24','New PDF is posted under <em>training plans and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:24','2013-12-02 15:19:24','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(900,7,'2013-12-02 10:19:57','2013-12-02 15:19:57','An updated PDF is posted under <em>training plans and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:57','2013-12-02 15:19:57','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(901,7,'2013-12-02 10:22:20','2013-12-02 15:22:20','','ski waxing notes 2013','','inherit','open','closed','','ski-waxing-notes-2013','','','2013-12-02 10:22:20','2013-12-02 15:22:20','',319,'http://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf',0,'attachment','application/pdf',0),(902,7,'2013-12-02 10:23:28','2013-12-02 15:23:28','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf\">Everything You Ever Wanted to Know About Ski Waxing</a>(updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 10:23:28','2013-12-02 15:23:28','',319,'http://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(904,7,'2013-12-02 11:22:42','2013-12-02 16:22:42','','Sharon-weight-shift','','inherit','open','closed','','sharon-weight-shift','','','2013-12-02 11:22:42','2013-12-02 16:22:42','',723,'http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg',0,'attachment','image/jpeg',0),(905,7,'2013-12-02 11:23:19','2013-12-02 16:23:19','','Sharon-legs-toghether-phase','','inherit','open','closed','','sharon-legs-toghether-phase','','','2013-12-02 11:23:19','2013-12-02 16:23:19','',723,'http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg',0,'attachment','image/jpeg',0),(906,7,'2013-12-02 11:23:33','2013-12-02 16:23:33','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon_Nov29_2013_mpeg4.mov\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:23:33','2013-12-02 16:23:33','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(908,7,'2013-12-02 11:25:48','2013-12-02 16:25:48','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"http://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:25:48','2013-12-02 16:25:48','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(910,7,'2013-12-02 11:28:56','2013-12-02 16:28:56','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon_Nov29_2013_mpeg4.mov\">Sharon_Nov29_2013_mpeg4</a> <a href=\"http://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4-3/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:28:56','2013-12-02 16:28:56','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(911,7,'2013-12-02 11:29:49','2013-12-02 16:29:49','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:29:49','2013-12-02 16:29:49','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(913,7,'2013-12-02 11:32:32','2013-12-02 16:32:32','<a href=\"http://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:32:32','2013-12-02 16:32:32','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(914,7,'2013-12-02 11:59:47','2013-12-02 16:59:47','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:59:47','2013-12-02 16:59:47','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(915,7,'2013-12-02 12:01:02','2013-12-02 17:01:02','','Sharon4_x264','','inherit','open','closed','','sharon4_x264','','','2013-12-02 12:01:02','2013-12-02 17:01:02','',723,'http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4',0,'attachment','video/mp4',0),(916,7,'2013-12-02 12:01:16','2013-12-02 17:01:16','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:01:16','2013-12-02 17:01:16','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(917,7,'2013-12-09 20:00:29','2013-12-10 01:00:29','1. <strong><em>WAXING DOCUMENT now corrected (hopefully!)</em></strong>\n\n2. <strong><em>Training plans have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training. </em></strong>','','','inherit','open','closed','','895-autosave-v1','','','2013-12-09 20:00:29','2013-12-10 01:00:29','',895,'http://sofits.ca/2013/12/02/895-autosave-v1/',0,'revision','',0),(918,7,'2013-12-02 12:11:30','2013-12-02 17:11:30','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and a video of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-02 12:11:30','2013-12-02 17:11:30','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(919,7,'2013-12-02 12:16:08','2013-12-02 17:16:08','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:16:08','2013-12-02 17:16:08','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(923,7,'2013-12-03 13:49:41','2013-12-03 18:49:41','','sharon-in-slo-mo_x264','','inherit','open','closed','','sharon-in-slo-mo_x264','','','2013-12-03 13:49:41','2013-12-03 18:49:41','',723,'http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4',0,'attachment','video/mp4',0),(924,7,'2013-12-03 13:50:36','2013-12-03 18:50:36','&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-03 13:50:36','2013-12-03 18:50:36','',723,'http://sofits.ca/2013/12/03/723-revision-v1/',0,'revision','',0),(925,7,'2013-12-03 13:53:18','2013-12-03 18:53:18','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one is slow motion just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:53:18','2013-12-03 18:53:18','',895,'http://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(926,7,'2013-12-03 13:54:21','2013-12-03 18:54:21','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',895,'http://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(927,7,'2013-12-06 08:50:48','2013-12-06 13:50:48','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\n\n&nbsp;\n\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED - Call it \"Mid-term break\"</span></span></strong>.   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\n\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-autosave-v1','','','2013-12-06 08:50:48','2013-12-06 13:50:48','',890,'http://sofits.ca/2013/12/03/890-autosave-v1/',0,'revision','',0),(928,7,'2013-12-03 13:57:10','2013-12-03 18:57:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK:  please look carefully at the videos and photos of Sharon, just posted, especially if you are just getting going on weight shift.  A picture is worth 1000 words, and all that.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:10','2013-12-03 18:57:10','',890,'http://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),(929,7,'2013-12-03 13:57:39','2013-12-03 18:57:39','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK:  please look carefully at the videos and photos of Sharon, just posted under \"technique\", especially if you are just getting going on weight shift.  A picture is worth 1000 words, and all that.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:39','2013-12-03 18:57:39','',890,'http://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),(934,7,'2013-12-05 20:23:34','2013-12-06 01:23:34','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>12:45    at P6.</strong>\r\n\r\nWe will meet on the Mackenzie King Estate Rd (the access road which leads down to the parkway), a couple of hundred meters past the P6 parking lot.  When you arrive, please start skiing right away. Please ski back and forth on this access road so that we will all be together when it\'s time to start the practice.      The waxing may be a bit tricky tomorrow , so the earlier you are skiing, the earlier you can tinker with your wax, if necessary.   Bring a range of wax with you.     I\'ll try to post some wax advice in the morning, when I see what kind of temperatures we are actually going to have, and whether there is fresh grooming.  The conditions will probably be fine, but if not, hey, we can go for coffee - it\'s a recovery week!\r\n\r\nDirections to P6:   Follow Kingsmere Road past P5, turning left at the top of the hill at SWAMP ROAD.   At the T intersection, (Barnes) turn right, then look for the P6 sign about 400 meters on your left.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-05 20:23:34','2013-12-06 01:23:34','',890,'http://sofits.ca/2013/12/05/890-revision-v1/',0,'revision','',0),(935,7,'2013-12-06 08:51:00','2013-12-06 13:51:00','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED - Call it \"Mid-term break\"</span></span></strong>.   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-06 08:51:00','2013-12-06 13:51:00','',890,'http://sofits.ca/2013/12/06/890-revision-v1/',0,'revision','',0),(937,7,'2013-12-06 08:53:08','2013-12-06 13:53:08','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED !</span></span></strong>   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-06 08:53:08','2013-12-06 13:53:08','',890,'http://sofits.ca/2013/12/06/890-revision-v1/',0,'revision','',0),(939,7,'2013-12-07 14:59:22','2013-12-07 19:59:22','We will be incorporating skate workouts into the mix, as promised, but not this week (too cold).   I\'m leaning to this format, but have several other ideas as well:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','FUTURE FRIDAYS:  SKATE AND CLASSIC','','publish','open','closed','','future-fridays-classic-and-skate','','','2013-12-09 18:15:12','2013-12-09 23:15:12','',0,'http://sofits.ca/?p=939',0,'post','',7),(940,7,'2013-12-07 14:59:15','2013-12-07 19:59:15','Starting Dec 13, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\r\n\r\n<strong><em>Friday morning skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic first on alternate Fridays?    How many of you do not skate at all?  (if you don\'t you really should consider it !  Christmas is around the corner)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Future Fridays:  Classic and Skate','','inherit','open','closed','','939-revision-v1','','','2013-12-07 14:59:15','2013-12-07 19:59:15','',939,'http://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(941,7,'2013-12-07 15:02:49','2013-12-07 20:02:49','Starting Dec 13, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\n\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\n\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\n\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\n\n&nbsp;\n\n&nbsp;','Future Fridays:  Classic and Skate','','inherit','open','closed','','939-autosave-v1','','','2013-12-07 15:02:49','2013-12-07 20:02:49','',939,'http://sofits.ca/2013/12/07/939-autosave-v1/',0,'revision','',0),(942,7,'2013-12-07 15:03:04','2013-12-07 20:03:04','Starting this coming week, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Future Fridays:  Classic and Skate','','inherit','open','closed','','939-revision-v1','','','2013-12-07 15:03:04','2013-12-07 20:03:04','',939,'http://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(943,7,'2013-12-07 15:05:20','2013-12-07 20:05:20','Starting this coming week, we will be incorporating skate workouts into the mix, as promised.   I\'m leaning to this format:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','FUTURE FRIDAYS:  SKATE AND CLASSIC','','inherit','open','closed','','939-revision-v1','','','2013-12-07 15:05:20','2013-12-07 20:05:20','',939,'http://sofits.ca/2013/12/07/939-revision-v1/',0,'revision','',0),(947,7,'2013-12-07 20:04:39','2013-12-08 01:04:39','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/training-plans/ski-waxing-notes-2013/\" rel=\"attachment wp-att-901\">ski waxing notes 2013</a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf\">Everything You Ever Wanted to Know About Ski Waxing</a>(updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-07 20:04:39','2013-12-08 01:04:39','',319,'http://sofits.ca/2013/12/07/319-revision-v1/',0,'revision','',0),(948,7,'2013-12-07 20:05:26','2013-12-08 01:05:26','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf\">Everything You Ever Wanted to Know About Ski Waxing</a>(updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-07 20:05:26','2013-12-08 01:05:26','',319,'http://sofits.ca/2013/12/07/319-revision-v1/',0,'revision','',0),(953,7,'2013-12-09 18:15:12','2013-12-09 23:15:12','We will be incorporating skate workouts into the mix, as promised, but not this week (too cold).   I\'m leaning to this format, but have several other ideas as well:\r\n\r\n<strong><em>Friday morning:  skate instruction (will cancel if  temperatures are too cold to skate).  It will start at 10:00 or so, with 90 minutes of easy drills at P8 for those who are new or relatively new to skating.  If you are also attending the afternoon session, bring a bag lunch to eat at my house or at the visitor\'s center (or buy lunch).  </em></strong>\r\n\r\n<strong><em>Friday afternoon:  classic workout (will switch to skate if conditions are poor for classic).   This will be a heavy duty workout for the more serious among us.  For those who have done skating in the morning, a second  option is to go for a group ski and accumulate some mileage without undo stress and fatigue. </em> </strong>\r\n\r\nI\'m going to post a few polls in a bit.  In the meantime, let me know your thoughts on this.  Is this a good format, or should we switch it around each Friday with classic in the morning on alternate Fridays?    How many of you do not skate at all?  (if not, you really should consider it.  Christmas is around the corner.)   I\'ll start a Facebook thing going for discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','FUTURE FRIDAYS:  SKATE AND CLASSIC','','inherit','open','closed','','939-revision-v1','','','2013-12-09 18:15:12','2013-12-09 23:15:12','',939,'http://sofits.ca/2013/12/09/939-revision-v1/',0,'revision','',0),(954,7,'2013-12-09 18:28:24','2013-12-09 23:28:24','','130111_Skiers-in-the-rain','','inherit','open','closed','','130111_skiers-in-the-rain','','','2013-12-09 18:28:24','2013-12-09 23:28:24','',939,'http://sofits.ca/wp-content/uploads/130111_Skiers-in-the-rain.jpg',0,'attachment','image/jpeg',0),(955,7,'2013-12-09 18:32:06','2013-12-09 23:32:06','','Ski Waxing Updated Dec 9 2013','','inherit','open','closed','','ski-waxing-updated-dec-9-2013','','','2013-12-09 18:32:06','2013-12-09 23:32:06','',319,'http://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf',0,'attachment','application/pdf',0),(956,7,'2013-12-09 18:35:47','2013-12-09 23:35:47','','BUILD 1 for SKIS FIRST','','inherit','open','closed','','sofits-generic-2013-build-1','','','2013-12-09 18:35:47','2013-12-09 23:35:47','',319,'http://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf',0,'attachment','application/pdf',0),(957,7,'2013-12-09 18:37:00','2013-12-09 23:37:00','<a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"> <strong>BUILD 1, Weeks of Dec 9 to Dec 30</strong></a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 18:37:00','2013-12-09 23:37:00','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(958,7,'2013-12-09 19:45:09','2013-12-10 00:45:09','','BUILD 1 for  ALSO SKIS','','inherit','open','closed','','build-1-for-also-skis','','','2013-12-09 19:45:09','2013-12-10 00:45:09','',319,'http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf',0,'attachment','application/pdf',0),(959,7,'2013-12-09 19:45:49','2013-12-10 00:45:49','<a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><a href=\"http://sofits.ca/training-plans/build-1-for-also-skis/\" rel=\"attachment wp-att-958\">BUILD 1 for ALSO SKIS</a>, Weeks of Dec 9 to Dec 30</a>\r\n\r\n<a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><strong>BUILD 1, for SKI FIRST RUN LATER Weeks of Dec 9 to Dec 30</strong></a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:45:49','2013-12-10 00:45:49','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(960,7,'2013-12-09 19:47:34','2013-12-10 00:47:34','','SKI FIRST OR ALSO SKIS','','inherit','open','closed','','ski-first-or-also-skis','','','2013-12-09 19:47:34','2013-12-10 00:47:34','',319,'http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf',0,'attachment','application/pdf',0),(961,7,'2013-12-09 19:48:47','2013-12-10 00:48:47','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/ski-first-or-also-skis/\" rel=\"attachment wp-att-960\">SKI FIRST OR ALSO SKIS </a></strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/build-1-for-also-skis/\" rel=\"attachment wp-att-958\">BUILD 1 for ALSO SKIS Weeks of Dec 9 to Dec 30</a></strong>\r\n\r\n<a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><strong>BUILD 1, for SKI FIRST RUN LATER Weeks of Dec 9 to Dec 30</strong></a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:48:47','2013-12-10 00:48:47','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(962,7,'2013-12-09 19:52:15','2013-12-10 00:52:15','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/ski-first-or-also-skis/\" rel=\"attachment wp-att-960\"><a href=\"http://sofits.ca/training-plans/ski-first-or-also-skis/\" rel=\"attachment wp-att-960\">SKI FIRST OR ALSO SKIS</a> </a></strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/build-1-for-also-skis/\" rel=\"attachment wp-att-958\">BUILD 1 for ALSO SKIS, weeks of Dec 9-30</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\">BUILD 1 for SKI FIRST, weeks of Dec 9 - 30 </a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:52:15','2013-12-10 00:52:15','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(963,7,'2013-12-09 19:54:46','2013-12-10 00:54:46','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\"><a href=\"http://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:54:46','2013-12-10 00:54:46','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(964,7,'2013-12-09 19:56:27','2013-12-10 00:56:27','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:56:27','2013-12-10 00:56:27','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(965,7,'2013-12-09 19:56:41','2013-12-10 00:56:41','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST THEN RUNS OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-09 19:56:41','2013-12-10 00:56:41','',319,'http://sofits.ca/2013/12/09/319-revision-v1/',0,'revision','',0),(966,7,'2013-12-09 20:01:03','2013-12-10 01:01:03','1. Some RECIPES from Julie\r\n\r\n2. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n3. New TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.<strong><em>\r\n</em></strong>','More NEW POSTS','','publish','open','closed','','more-new-posts','','','2013-12-09 22:09:02','2013-12-10 03:09:02','',0,'http://sofits.ca/?p=966',0,'post','',0),(967,7,'2013-12-09 20:01:03','2013-12-10 01:01:03','1. <strong><em>WAXING DOCUMENT now corrected (hopefully!)</em></strong>\r\n\r\n2. <strong><em>Training plans have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\r\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 20:01:03','2013-12-10 01:01:03','',966,'http://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(968,7,'2013-12-09 20:39:58','2013-12-10 01:39:58','Recovery Snacks!  Some of the wonderful recipes which Julie, Cary, Joanne and Ila have been trying out on us each week after practice.  YUM!\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Blondies.pdf\"> Flourless Chocolate Chip Chickpea Blondies with Sea Salt </a></strong>{vegan, gluten-free &amp; healthy}\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf\">Big Sur Power Bar</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf\">Chocolate Banana Bread</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chewy-Date-and-Seed-Bars.pdf\">Chewy Date and Seed Bars</a></strong>\r\n\r\n&nbsp;','RECIPES','','publish','open','closed','','recovery-recipes','','','2014-10-24 17:14:38','2014-10-24 21:14:38','',0,'http://sofits.ca/?page_id=968',0,'page','',1),(969,7,'2013-12-09 20:36:47','2013-12-10 01:36:47','','Chocolate Banana Bread','','inherit','open','closed','','chocolate-banana-bread','','','2013-12-09 20:36:47','2013-12-10 01:36:47','',968,'http://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf',0,'attachment','application/pdf',0),(970,7,'2013-12-09 20:37:59','2013-12-10 01:37:59','','Big Sur Power Bar','','inherit','open','closed','','big-sur-power-bar','','','2013-12-09 20:37:59','2013-12-10 01:37:59','',968,'http://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf',0,'attachment','application/pdf',0),(971,7,'2013-12-09 20:38:36','2013-12-10 01:38:36','','Chewy Date and Seed Bars','','inherit','open','closed','','chewy-date-and-seed-bars','','','2013-12-09 20:38:36','2013-12-10 01:38:36','',968,'http://sofits.ca/wp-content/uploads/Chewy-Date-and-Seed-Bars.pdf',0,'attachment','application/pdf',0),(972,7,'2013-12-09 20:39:58','2013-12-10 01:39:58',' ','','','publish','open','closed','','972','','','2013-12-09 20:39:58','2013-12-10 01:39:58','',0,'http://sofits.ca/2013/12/09/972/',17,'nav_menu_item','',0),(973,7,'2013-12-09 20:39:58','2013-12-10 01:39:58','(some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week.  YUM!)\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf\">Chocolate Banana Bread</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf\">Big Sur Power Bar</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chewy-Date-and-Seed-Bars.pdf\">Chewy Date and Seed Bars</a></strong>','Recovery Recipes','','inherit','open','closed','','968-revision-v1','','','2013-12-09 20:39:58','2013-12-10 01:39:58','',968,'http://sofits.ca/2013/12/09/968-revision-v1/',0,'revision','',0),(974,7,'2013-12-09 20:41:54','2013-12-10 01:41:54','(some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week.  YUM!)\n\n&nbsp;\n\n<a href=\"http://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf\">Big Sur Power Bar</a>\n\n&nbsp;\n\n<a href=\"http://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf\">Chocolate Banana Bread</a>\n\n&nbsp;','Recovery Recipes','','inherit','open','closed','','968-autosave-v1','','','2013-12-09 20:41:54','2013-12-10 01:41:54','',968,'http://sofits.ca/2013/12/09/968-autosave-v1/',0,'revision','',0),(975,7,'2013-12-09 20:42:41','2013-12-10 01:42:41','Some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week after practice.  YUM!\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf\">Big Sur Power Bar</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf\">Chocolate Banana Bread</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chewy-Date-and-Seed-Bars.pdf\">Chewy Date and Seed Bars</a></strong>\r\n\r\n&nbsp;','Recovery Recipes','','inherit','open','closed','','968-revision-v1','','','2013-12-09 20:42:41','2013-12-10 01:42:41','',968,'http://sofits.ca/2013/12/09/968-revision-v1/',0,'revision','',0),(976,7,'2013-12-09 20:43:50','2013-12-10 01:43:50','Recovery Snacks!  Some of the wonderful recipes which Julie, Cary and Joanne have been trying out on us each week after practice.  YUM!\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Big-Sur-Power-Bar.pdf\">Big Sur Power Bar</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chocolate-Banana-Bread.pdf\">Chocolate Banana Bread</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Chewy-Date-and-Seed-Bars.pdf\">Chewy Date and Seed Bars</a></strong>\r\n\r\n&nbsp;','RECIPES','','inherit','open','closed','','968-revision-v1','','','2013-12-09 20:43:50','2013-12-10 01:43:50','',968,'http://sofits.ca/2013/12/09/968-revision-v1/',0,'revision','',0),(977,7,'2013-12-09 20:46:12','2013-12-10 01:46:12','1. <em><strong>Some RECIPES from Julie</strong> </em>\n\n2. <strong><em>WAXING DOCUMENT now corrected (hopefully!)</em></strong>\n\n3. New <strong><em>TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-autosave-v1','','','2013-12-09 20:46:12','2013-12-10 01:46:12','',966,'http://sofits.ca/2013/12/09/966-autosave-v1/',0,'revision','',0),(978,7,'2013-12-09 20:46:44','2013-12-10 01:46:44','1. <strong>Some RECIPES from Julie</strong>\r\n\r\n2. <strong>WAXING DOCUMENT now corrected (hopefully!)</strong>\r\n\r\n3. <strong>New</strong> <strong>TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.<em>\r\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 20:46:44','2013-12-10 01:46:44','',966,'http://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(983,7,'2013-12-17 22:05:54','2013-12-18 03:05:54','[yop_poll id=\"30\"]','SKATE SKI POLL','','publish','open','closed','','skate-ski-poll','','','2013-12-18 09:28:11','2013-12-18 14:28:11','',0,'http://sofits.ca/?p=983',0,'post','',3),(984,7,'2013-12-09 22:05:54','2013-12-10 03:05:54','[yop_poll id=\"30\"]','SKATE SKI POLL','','inherit','open','closed','','983-revision-v1','','','2013-12-09 22:05:54','2013-12-10 03:05:54','',983,'http://sofits.ca/2013/12/09/983-revision-v1/',0,'revision','',0),(985,7,'2013-12-09 22:09:02','2013-12-10 03:09:02','1. Some RECIPES from Julie\r\n\r\n2. WAXING DOCUMENT now corrected (hopefully!)\r\n\r\n3. New TRAINING PLANS have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training.<strong><em>\r\n</em></strong>','More NEW POSTS','','inherit','open','closed','','966-revision-v1','','','2013-12-09 22:09:02','2013-12-10 03:09:02','',966,'http://sofits.ca/2013/12/09/966-revision-v1/',0,'revision','',0),(992,7,'2013-12-09 20:23:00','2013-12-10 01:23:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #888888;\"><strong>Group 1:</strong></span></span>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, no stopping, no racing, no huffing and puffing, no over-heating. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will all switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','publish','open','closed','','group-1-workout','','','2013-12-14 16:25:41','2013-12-14 21:25:41','',0,'http://sofits.ca/?p=992',0,'post','',0),(993,7,'2013-12-12 20:23:00','2013-12-13 01:23:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<strong>GROUP 1:</strong>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, so stopping, no racing, no huffing and puffing.  Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:23:00','2013-12-13 01:23:00','',992,'http://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(994,7,'2013-12-09 20:39:03','2013-12-10 01:39:03','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.  Ski without poles on the flatter stretches.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily, but should feel it is in control.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','publish','open','closed','','group-2-workout','','','2013-12-14 16:25:10','2013-12-14 21:25:10','',0,'http://sofits.ca/?p=994',0,'post','',0),(995,7,'2013-12-12 20:39:03','2013-12-13 01:39:03','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down or really huffing.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:39:03','2013-12-13 01:39:03','',994,'http://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(996,7,'2013-12-12 20:40:00','2013-12-13 01:40:00','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #888888;\"><strong>Group 1:</strong></span></span>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, so stopping, no racing, no huffing and puffing.  Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:40:00','2013-12-13 01:40:00','',992,'http://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(997,7,'2013-12-12 20:41:09','2013-12-13 01:41:09','It will be colder than other weeks. The more you know ahead of time, the less you will have to stand around tomorrow!\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #888888;\"><strong>Group 1:</strong></span></span>\r\n\r\nJulie\r\nJoanne\r\nCary\r\nMarg\r\nMary Lou\r\nCarol\r\nSusan O-N\r\nRosy\r\nSandra\r\nMichele\r\n\r\n<strong>12:45</strong>  Warm up and easy ski.\r\n\r\n<strong>1:00</strong> A continuous and steady ski of  40 minutes, no stopping, no racing, no huffing and puffing, no over-heating. Focus is on good weight shift, good pacing and no more than zone 2 (slightly heavier breathing than a really relaxed pace.   Go at YOUR OWN pace not the speed of someone else.  Turn around after 20 minutes and you will all switch off with the other group at the meeting spot at the top of the hill where the ice-fall is.\r\n\r\n<strong>1:40</strong>  Technique work and drills with Jo-Ann.  We will work on classic stride, uphill striding, tucking, , changing lanes, half plow, passing on up and downhills.  Basic skills.\r\n\r\n<strong>2:40</strong> head back to the parking lot.','GROUP \"1\" workout. ','','inherit','open','closed','','992-revision-v1','','','2013-12-12 20:41:09','2013-12-13 01:41:09','',992,'http://sofits.ca/2013/12/12/992-revision-v1/',0,'revision','',0),(998,7,'2013-12-12 20:43:35','2013-12-13 01:43:35','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.  Ski without poles on the flatter stretches.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down or really huffing.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:43:35','2013-12-13 01:43:35','',994,'http://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(1000,7,'2013-12-12 20:58:05','2013-12-13 01:58:05','Tomorrow\'s workout for \"group 2\".    The more you know ahead of time the less you will have to stand around in the cold.\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Group 2:</strong></span>\r\n\r\nKathy\r\nMaggie\r\nSharon\r\nPat\r\nMeryl\r\nBea\r\nSusan R\r\nAnne\r\nIla\r\n\r\n<strong>12:45</strong> Warm Up well\r\n\r\n<strong>1:05</strong> drills with Jo-Ann, experimenting with some small adjustments.  We will do these at the ice-fall area at the top of the hill to the south of Kingsmere.\r\n\r\n<strong>1:40</strong> (Heading  towards the Black Lake Hill)  Double poling intervals 1 minutes x 10 with 1 minute recovery.  In the cold it will be more challenging than last week.  A quick tempo will be necessary.\r\n\r\n<strong>2:00</strong> (do these at the base of Black Lake Hill or thereabouts) Short sprints:  15-20 second sprints (quick tempo, all out effort) with 3 minutes easy skiing in between. Repeat 3 times.\r\n\r\n<strong>2:10</strong>  Hill repeats;  8 minutes X 2.   Zone 3/4.  With 4 minutes of downhill recovery in between the two repeats.  In the cold, go easier rather than harder.  If you don\'t feel up to this effort, do a steady 25 minute ski in zone 2 instead. Read below for a description of zone 3.\r\n\r\n<strong>2:35</strong> Ski back to the parking lot.  Ski without poles on the flatter stretches.   Be sure to eat something before you head to Yvonne\'s house!!\r\n\r\n<strong>Description of zone 3</strong>: Should feel  like perfect technique, balance really “clicks”, as fast and steady a pace as you can maintain without slowing down.  Your weight shift, balance, wax and glide should feel charmed at this pace.   Make sure you do not run on your skis!   You will be breathing fairly heavily, but should feel it is in control.   If your technique breaks down, stop the interval.  There is no point doing these with poor technique.','GROUP \"2\" workout','','inherit','open','closed','','994-revision-v1','','','2013-12-12 20:58:05','2013-12-13 01:58:05','',994,'http://sofits.ca/2013/12/12/994-revision-v1/',0,'revision','',0),(1011,7,'2013-12-17 16:19:17','2013-12-17 21:19:17','(Courtesy of  Rosy  )\r\n\r\n<strong>The Skill Mastery Hierarchy -</strong>\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','publish','open','closed','','continuum-of-awareness','','','2013-12-18 09:29:16','2013-12-18 14:29:16','',0,'http://sofits.ca/?p=1011',0,'post','',1),(1012,7,'2013-12-14 16:19:17','2013-12-14 21:19:17','(Copied from Rosy\'s Facebook posting  )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:19:17','2013-12-14 21:19:17','',1011,'http://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1016,7,'2013-12-14 16:26:58','2013-12-14 21:26:58','(Courtesy of  Rosy  )\r\n\r\nThe Skill Mastery Hierarchy -\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:26:58','2013-12-14 21:26:58','',1011,'http://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1017,7,'2013-12-14 16:27:14','2013-12-14 21:27:14','(Courtesy of  Rosy  )\r\n\r\n<strong>The Skill Mastery Hierarchy -</strong>\r\n\r\nAs we all become better skiers, here is an interesting continuum of awareness:\r\n\r\n1 - Unconscious Incompetence (we don\'t know we\'re doing it wrong)\r\n2 - Conscious Incompetence (we know what we\'re doing wrong)\r\n3 - Conscious Competence (we do it right if we concentrate)\r\n4 - Unconscious Competence (we do it right without thinking about it anymore)','CONTINUUM of AWARENESS','','inherit','open','closed','','1011-revision-v1','','','2013-12-14 16:27:14','2013-12-14 21:27:14','',1011,'http://sofits.ca/2013/12/14/1011-revision-v1/',0,'revision','',0),(1018,7,'2013-12-15 10:50:50','2013-12-15 15:50:50','SKI in BELLS CORNERS:\r\nTuesday Dec. 17th at 1pm\r\nPlease join Michele for ski from her home in Bells Corners on great NCC trails . Soup will be warming post ski. Please contact her for directions 613 422 0451 or email: michele.robertson@live.ca\r\n(note:  do not reply with Facebook).   You can also  post a comment here if you are coming.','DEC 17.  SKI in BELLS CORNERS','','publish','open','closed','','dec-17-ski-in-bells-corners','','','2013-12-18 09:27:27','2013-12-18 14:27:27','',0,'http://sofits.ca/?p=1018',0,'post','',4),(1019,7,'2013-12-16 10:50:50','2013-12-16 15:50:50','SKI in BELLS CORNERS:\r\nTuesday Dec. 17th at 1pm\r\nPlease join Michele for ski from her home in Bells Corners on great NCC trails . Soup will be warming post ski. Please contact her for directions 613 422 0451 or email: michele.robertson@live.ca\r\n(note:  do not reply with Facebook).   You can also  post a comment here if you are coming.','DEC 17.  SKI in BELLS CORNERS','','inherit','open','closed','','1018-revision-v1','','','2013-12-16 10:50:50','2013-12-16 15:50:50','',1018,'http://sofits.ca/2013/12/16/1018-revision-v1/',0,'revision','',0),(1020,7,'2013-12-17 09:20:57','2013-12-17 14:20:57','','Workout of Dec 13 2013','','inherit','open','closed','','workout-of-dec-13-2013','','','2013-12-17 09:20:57','2013-12-17 14:20:57','',346,'http://sofits.ca/wp-content/uploads/Workout-of-Dec-13-2013.pdf',0,'attachment','application/pdf',0),